Friday, August 30th
Context: Practice – “Deficit” deadlifts are relative. Some people will be pulling from above the floor, others will be pulling while standing on a 1-2” spacer
Dynamic Warm Up Option: "St Petersburg" KB Warm Up Flow - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch
Skill Practice Warm Up: None.
Strength: 7x1 Deficit Deadlift 1 of 11 (7 sets of 1 reps, same weight across, 55-65%)
Super Set: 7x3 Weighted Strict Pull-up or Progression (7 sets of 3 reps, same challenge with all sets)
Metabolic Conditioning: “Dumbbell DT”
5 Rounds for Time:
12 DB Deadlifts (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)
9 DB Hang Power Cleans (same)
6 DB Jerks (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 8 minutes, or about 1:10 per round. Scale Up: 35/55lb DBs
Coaching Tips: Really pay attention to your low back on the DB deadlifts here! Tilt the dumbbells down so that the front ‘head’ touches and you don’t have to bend over as far. The hook grip will really save your grip to keep you moving so use it if you can. Be smart about resting (just like the barbell DT). If/when you need to break this up, always rest with one or two reps left on a movement (when it is deadlifts or cleans). After your rest, finish the last rep and try to get deep into the next set. The goal is to always do the shoulder to overhead unbroken. Using a push jerk for the shoulder to overhead will pay off in the later rounds (versus push pressing).
Optional ‘Cash Out’ or Hypertrophy: 200ft farmer carry, 30 cal row, 3 rounds, OR 3 sets of 15 DB bent over rows in a super set with 15 loaded hip extensions