Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

5 Inchworm Push Ups

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pull Movement this cycle will be the Clean Deadlift.

The clean deadlift is the most basic strength builder for the pull of the clean. It resembles a standard deadlift to large degree, but the big difference is that the positions, posture and balance match that of a clean, rather than allowing the higher hips, balance toward the heels, and potentially rounded back of a standard or powerlifting deadlift. Set the clean starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, clean-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips as you finish extending the legs into a standing position.

At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned back very slightly—any backward lean should be from the hip, not hyperextension of the lower back.

WOD:

For Time:

80 Bench Press, 115/80 or 65-70% of 1RM

* Every time you break complete:

10 Dumbbell Bent Over Rows, 35/25 lbs

— then —

5 min Rest

— then —

80 Dual DB Deadlifts (50/35)

* Every time you break complete:

10 Bench Dips

-Time Cap – 20 Min-

Video courtesy of Marcus Filly.

Be smart on how many reps you want to get done right out of the gate.  Going for a monster set could make fatigue set in rather quickly.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

DB Bent over Row weight -> 25/15 -> as needed (ELITE: 50/35)

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

Cool Down:

Scorpion Stretch – 1 Min per side

Iron Cross – 1 Min per side