Strength
Deadlift
5 x 3, with 5 sec negative
Workout
12 min AMRAP
6 Pull ups
8 Burpees
12 KB Swings (70/53)
**We did tempo deadlifts on Sept 8th as 5×5 with a 5 sec negative. Drop the reps a bit, but maybe the weight will increase. Even if that doesn’t happen, you can see improvement in grip strength, drive from the ground, body positioning, and counting the 5 seconds for the bar to reach the ground. Lots of time under tension today. Work on control of the barbell. It wants to reach the ground, but you’re in control of when it gets there.
The workout has you gripping a heavy KB and doing pull ups, but the weight and reps are manageable. If this weight is intimidating and out of your range, aim for something a little heavier so long as you have good form. As with the barbell wanting the reach the ground, the kettlebell is heading in that same direction on the back swing. You are there to redirect it back vs. down – we’re hinging, rather than squatting.