Strength
Deadlift
5 – 60%
3 – 70%
2 – 80%
2 – 90%
1 – 95%
1+ 95%
Workout
For time
12-10-8-6-4-2
KB clean – 70/53
Burpees
Step ups – 20″ – 70/53
*Single KB, total reps
**The focus for today is on the deadlifts. We’ve got the CF Total coming up in a couple weeks, so this is a good prep for that. Take a little more rest between 80-95% sets. And I’d like to see all sets as ‘deadstop deadlifts’ as seen below.
Check out how he resets his form – getting tension in his hamstrings and lats (look at where his shirt sleeve ends and skin begins) before prying the bar off the ground.
If you’re not feeling the heavy KB after the DLs, dial it back a notch. A good scale is DB ground to shoulder, with a mod/heavy DB and both ends of the DB on the ground.