Warmup:

1:00 Row

5 Back Roll to V-Sit

10 Dead Bugs

10 Iron Cross

10 Pike Push Ups on floor

1:00 Row

On Rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Barbell Warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin

S/S/S:

Deficit Deadlift

5X3

Add weight ea set

Video courtesy of Rogue Fitness.

Third time knocking out deficit deadlifts this cycle.  The goal at the end of all this will be a stronger starting position and less chance of a sticking point coming off the floor.

WOD:

4 Rounds For Time:

20/16 Cal Row

15 Dual DB Shoulder to OH (50/35)

12 Pull Ups

Video courtesy of Strength in Depth.

Finish your week with some great push and pull work! Going from pull ups right back to row, try to use more hip/leg drive than arms on the row.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Thread the Needle – 1 Min per side

Iron Cross – 1 Min per side