Strength 1
Deadlift – 85% x 2
Strength 2 – Speed sets
Deadlift – 6 x 3 @ 70%
Cashout WOD
7 Min AMRAP
10 Unbroken Wall Balls (20/14)
20 Double Unders
**Oh man.. what a day to be an Old Cityzen. I heart deadlits, and I hope you do, too! If you were sore last week after deadlift day, talk to your coach ahead of time to see what you can do to prevent that from happening again. Nip it in the bud. My thoughts? Bracing. We say this a lot – belly/butt tight to form a hollow position, but what’s your midsection doing? Is that tight, too? Do you know how to brace or what it should feel like? Here are 2 ways I get into position before picking up the bar.
Addressing the bar
– Walk up to it, middle of my foot under the bar
– Big belly/diaphramatic breath and hold.*
– Pull my shoulders back
– Bend down, grab bar just outside my legs
– Pull butt down, chest comes up, while getting tight in my lats by my armpits
– Drive heels into the ground, PRYING the bar off the ground, while shoulders come up and knees go back simultaneously
– Bar gets above knees, then push hips towards the bar.
– Stand up fully. Set it down. Repeat.
*For the breath/brace, here’s how you can practice. Put your hands on you hips just above your hip bones. Fingers in front, thumb on your backside. Squeeze your stomach like you’re preparing for someone to punch you in the gut. Feel your body get tight? Pull your hands away, but keep that tension. Another way is putting your hand on your belly, press in a little while pushing your belly out into your hand. Pull your hand away, but keep pressing your belly to where it should be. I prefer the former, but try both!
Still dead stop DLs on both sets. Oh, and then some wall balls and double unders. No biggie..