FRIDAY
WARM UP
2 Rounds
1 Minute Row (Increase Intensity Each Round)
1 Minute Banded Good Mornings
2 Rounds
10 Slow Wall Squats
10 Ring Rows
10 Overhead Circles (Each Direction)
PRIMER
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side
STRENGTH
Tempo Deadlift
7 Sets of 1
Tempo:
5 Seconds Up
5 Seconds Down
Sets 1-4: 45-50-55-60%
Sets 5-7: Build to a Moderately Heavy Single
• Adding in more tempo weightlifting, this time with the Tempo Deadlift
• Controlling the weight for 5 seconds up and 5 seconds down allows you to build better body control, awareness, and strength
• We’ll work through some percentages of your 1RM Deadlift (45-60%) before building to a Moderately Heavy Single for the final 3 sets of the day
• Just like on the front squats, the first priority is sticking to the tempos
MOVEMENT PREP
Warmup Sets
Take 3-5 Sets To Build to Opening 45%
WOD
For Time: with a 25 min Cap
30/21 cal row,10 Chest to Bar Pull-Ups, 2 Deadlifts
400 m run, 10 Chest to Bar Pull-Ups, 4 Deadlifts
30/21 cal row,10 Chest to Bar Pull-Ups, 6 Deadlifts
400 m run, 10 Chest to Bar Pull-Ups, 8 Deadlifts
30/21 cal row, 10 Chest to Bar Pull-Ups, 10 Deadlifts
Barbell: 315/225
STIMULUS
• Working through a well balanced triplet workout today: one part mono-structural, one part gymnastics, one part barbell
• The deadlifts increase in reps each round, for a total of 30 reps
• This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh
• The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout