Warmup:

Banded 7s*, then..

8 Min AMRAP:

5 Inchworm push ups

10 Iron crosses

10 Spider-Man Lunge w/twist

10 PVC Pass thrus

5 deadlifts (climb in weight)

:30 Bike

Then…

Squat Hip Sequence**

Barbell warmup – With an empty bar on your back and hands in OHS grip (wide), perform 5 reps of: Behind the Neck Push Press, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat

Videos courtesy of Mayhem Athlete and Mobility WOD, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

 

S/S/S:

Overhead Squat

5,4,3,2,1

Add weight ea set

Video courtesy of Catalyst Athletics.

Final time attacking our Overhead Squats this cycle before we re-test out 5X5. Just like last week with Deficit Deadlifts and Push Press, our goal today is a heavy set of 5, followed by an even heavier set of four, then an even heavier set of 3, followed by an even heavier set of 2, and finishing off with the heaviest single you can do.  If that becomes a new 1RM, awesome!  If not, make it heavy for the day.

 

WOD:

For Time:

21-15-9 – Cal Bike

15-12-9 – Deadlifts (250/175)

Video courtesy of Monroe Miller.

On the bike, make your focus an aggressive, but repeatable cadence number to maintain that will allow you to get right to your deadlifts.

 

Scaling Options:

Bar weight -> 225/150 -> as needed (aim for 70% of 1RM) (ELITE: 315/220)

 

Cool Down:

Iron Cross Stretch – 1 Min per side

 

Couch Stretch – 1 Min per side