Warmup:

1:00 Row

10 Bow to Bends

10 Cherry Pickers

10 Iron Cross

10 Alt Tow Touch in Down Dog

10 Light KB Sumo Deadlifts

5 Sumo Deadlift High Pulls

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.

Last time hitting Deadlifts in this cycle before we re-test our 5X5.  Goal today=start with a heavy set of 5, then do an even heavier set of 4, followed by an even heavier triple, then an even heavier double.  Finish off with the heaviest single for the day.  If it is a new 1RM, awesome!  If not, just make it heavy for the day.

WOD:

21-15-9*:

KB Sumo Deadlift High Pulls (55/35)

Burpee over KB

*Complete 500M row after each round of Burpee over KB

Time Cap – 16 Min

Videos courtesy of WOD Star and Functional Bodybuilding, respectively.

Hinging and hip extension all day long!  Keep the posterior chain dialed in throughout the movements. Use the row as more of a recovery time to reset the lungs.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Iron Cross – 1 Min per side

Scorpion Pose – 1 Min per side