WORKOUT OF THE DAY
Deadlift:
3-3-2-2-2
4 Rounds For Time:
200 M Row
50 Double-Unders
0.4/0.35 Mile Bike
20 Plate Squats (15/10)
The focus of the cycle has not necessarily been on deadlifting, but there has been a good amount of supplementary clean and snatch to accomodate our increases in pulling off of the floor. All of your sets today should be done as touch and go. As the barbell gets heavy and it becomes more and more challenging to hold your body in the correct position throughout the pull. Consider a single stroke on the rower: there’s actually little to no pull on the machine, instead we push ourselves away from the machine by drving our legs into the foot box and hanging onto the chain. This creates power. The same concept can be applied to a deadlift. We need to hang onto the barbell with extended arms while preserving midline, all while driving our legs through the floor.
Looking back to our partner row workout a couple weeks ago, the individual split times were anywhere between 0:34 – 0:50, give or take a few seconds on either end. with the other movements accompanying the row today expect it to take 0:45 – 1:00. A lesser amount of pulls is gonna be better in the long run than a ton of short fast pulls. With the double-unders being the skilled portion of the movements today it has the potential to consume the most amount of time per round. Spend no more than 1 minute here whether you’re doing double-unders, single-unders or some other modified approach. The bike will inevitably cut into your endurance the most, but the workout is task oriented and you’re racing the clock so you’ll have to try and stay consistent so as not to fall behind here. Plate squats will be held out in front of you like a steering wheel. Same way you would have held them during the wall sits.
WOD AT HOME
Every 2 Minutes, For as Long as You Can Go:
200 M Run
4 Push Ups
7 Burpees
11 Air Squats
