Strength
Deadlift
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 95%
Workout
10 Min AMRAP
3 Deadlifts (225/155)
3 Burpees
6 Deadlifts
6 Burpees
9 ”
9 ”
Etc.
**Heavy deadlifts are fun, but these get heavy pretty quickly, increasing by 10% each round. Warm up is key whether you’re arriving to the gym after sleeping all night (where my AM peeps at?!?) or after sitting at work all day (PM folks.. I know you’re there somewhere), you need to reinforce the idea of the hip hinge with RDLs (Romanian deadlifts), good mornings, kettlebell swings, or even box jumps. All these reps should be deadstop deadlifts.. not bounced off the ground. I want you to use your glutes and hamstrings to lift the bar, not the rubber bouncing off rubber for it to come up. Okay in the WOD, not for strength.
As I just mentioned, bouncing or ‘touch and go’ is allowed during the workout, but for the love of God, this isn’t a stiff legged deadlift. If you aren’t using knee extension to drive your heels into the ground to get the bar off the ground, you’re most likely just hinging at the hip and using your low back the entire time. If that happens, your coach is allowed to say ‘I told you so’ the next time they see you. Yeah the weight will feel light, but the reps will add up quickly especially combined with the burpees. Proper bracing is key for both movements. How do you brace? Simple test (there’s more to it, but this is basic..) put your hand on your stomach, breathe into your belly so it presses against your hand, but don’t let your hand move. Remove your hand and hold that brace.. you should feel like a corset is around your body – tension all the way around. Try it.