Warmup:

1:00 Echo Bike

10 Cherry Pickers

10 Bow2Bends

5 Dual DB deadlifts

5 Back Roll 2 V-Sit

5 MB Squats

5 MB Push Press

5 Wall Ball Shots

5 Hang DB Power Clean

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

S/S/S:

Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Starting Strength.

Our last time hitting deadlifts prior to our 5X5 re-test.  Our goal today; hit a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double, and finally an even heavier single.  IF that just happens to be a new 1RM, sweet!

WOD:

AMRAP 14:

15 DB Power Clean (35/25)

12 Wall Balls (20/14)

9/7 Cal Echo Bike

Video courtesy of Train FTW.

Keep a steady pace throughout this one.  For the DB Power Cleans, you can either have the DBs outside the feet (as in the video) or inside the feet.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

MB weight -> 14/10 -> as needed

Bike -> scale cals to what you can finish in :45

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 min per side