Warmup:

1:00 Row

10 Cherry Pickers

10 Bow2Bends

10 Cobra To Down Dog

5 Cobra to Hip Snap

5 Back Roll 2 V-Sit

5 KB deadlifts

5 Sumo KB Deadlifts

5 KB Sumo Deadlift High Pull

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.

We move on to our 3X5 week on deadlifts.  Like we’ve done in the past, your goal should be to go heavier per set than you did on the 5X5 week.  Let’s get heavy!

WOD:

21-15-9:

KB Sumo Deadlift High Pull (70/55)

Burpee over KB

Toe2Bar

Videos courtesy of Train FTW and Functional Bodybuilding, respectively.

Rely on moving the KB with your hips more than your arms in the Sumo Deadlift High Pull.  This way, your arms and grip are not worn out while doing your Toe2Bars.

Scaling Options:

KB weight -> 55/35 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min