Programming note: With the Combat PT Tent closed on 25May for Memorial Day, we will run “Murph” as the Workout of the Day this Thursday.

Warmup:

1:00 Row

10 Bow to Bends

10 Cherry Pickers

10 Iron Cross

10 Alt Tow Touch in Down Dog

1:00 Ski Erg

10 Over & Backs

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

 

S/S/S:

Deadlift

5X5

Increase weight ea set

 

Compare to 25Mar20206

Video courtesy of Starting Strength.

We begin our re-test week with our 5X5 test on Deadlifts.  If you have been hitting each deadlift session this cycle, then you should be able to go heavier each round than you did on 25Mar.

 

WOD:

16 Min EMOM:

Min 1 – 13/11 Cal Row

Min 2 – 11/9 Cal Ski Erg

 

Goal – finish each round ~ 45 seconds

Video courtesy of The Barbell Physio.

Efficient and repeatable performance is what we are looking for today in this cardio EMOM.  We go from hip extension to hip hinging every minute with the row and ski erg.  Don’t sprint from the get-go, but rather focus on strong, consistent pulls using hip drive to move the erg in both minutes.  Again, your goal should be taking no longer than 45 seconds each minute to finish. If you bust the time on one given minute, finish the movement you are on, then rest until the start of the next round, and scale back the cals to make sure you finish under the time cap the next time.

 

Scaling Options:

Cals -> number that you can complete in :45

 

Cool Down:

Iron Cross – 1 Min per side

 

Pigeon Pose – 1 Min per side