Powerful day! The goal is to move the needle on our strength today and execute 5 working sets of deadlifts. Rest as needed between sets to stay as heavy as you can for all the sets! Our conditioning is a 1:1 work to rest ratio where you’ll pick up wherever you leave off from the previous interval. Select a weight that is perceived as “light” and allows you to execute sets of 10 unbroken and FAST with great form. We should feel these in our hamstrings and butt tomorrow, not your back. It’s normal to have soreness there, but if we keep it neutral it is merely stabilizing our trunk while our legs move the load!
8 minute AMRAP
8 KB Deadlift
4 inch worm
8 KB Swing
4 hip down push up
8 KB Sumo Deadlift High Pull
4 scorpion
**Choose a light load for this portion of this session.
2-2-2-2-2
All working sets.
85-90% 1rm.
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RXConditioning:
2:00 AMRAP
10 Deadlift (165/115)
10 lunge jump
2:00 rest
3 rounds for max reps
Intermediate:
2:00 AMRAP
10 Deadlift (95/65lb.)
10 lunge jump
2:00 rest
3 rounds for max reps
Baseline:
2:00 AMRAP
10 Deadlift (75/55lb.)
10 lunge steps
2:00 rest
3 rounds for max reps
3:00 easy bike or row
1:00 couch stretch each leg
1:00 pigeon stretch each leg
