Warmup:

1:00 Row

10 Cherry Pickers

10 Bow2Bends

10 Iron Cross

10 Hollow Rocks

5 Inchworms Push ups

10 Thread the Needle

2 Wall Walks

:30 Handstand Hold

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

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Compare to 5Nov

Video courtesy of Rogue Fitness.

Re-test week kicks off with our Deficit Deadlift 5X5 re-test.  The goal is each set you do today should be heavier than each set you did on 5Nov (if I went 200/210/220/230/240 on 5 Nov, I should be able to go at least 210/220/230/240/250 today, maybe even heavier).

WOD:

Part 1

EMOM 10:

ODD – 20/30 sec L-Sit Hang on Bar

EVEN-45 Sec Plank (on forearms)

Rest 3:00

Part 2

21-15-9:

Toe2Bar

Handstand Push Ups

Ab-Mat Sit Ups

Video courtesy of Train FTW.

2-parter WOD to kick off the week.  First piece will help reinforce the core engagement from the deadlifts.  Part 2 will continue this core engagement and add in shoulder endurance as well.

Scaling Options:

L-Sit on pull up bar -> L-Tuck on Pull up bar -> Hollow Hold on ground

Video courtesy of Functional Bodybuilding

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> V-Ups

HSPUs -> Pike Push ups off box -> Pike Push Ups off floor

Cool Down:

Thread the Needle – 1 Min per side

Iron Cross – 1 Min per side