Strength 1
Deadlift
80% 3 x 3
Strength 2 – Speed Set
65% 3 x 3 (every 2 min)
Cashout WOD
5 Min AMRAP
2++ DB Thruster (45/30) or Barbell (75/55) – pick your poison**
5 Push Ups
**This is WEEK 5, so most of us know the drill by now. As a refresher for some new folks, we’re spending 10 weeks working on deadlifts, with a 1RM test at the end. The percentage listed in the workout is based off of your ‘ideal’ new 1RM. Say you hit 315# and you’re gunning for 355#. Cool! So work towards that with your % work focused on that new 1RM. Why base it off of your old one? You know you can lift it, so work to improve it. Boom!
All sets are deadstop deadlifts – no bouncing, no touch and go. Set the bar down, keep hands on said bar, breathe and retension hammies and lats (armpits), pick barbell back up. This all happens in a span of split seconds/parts of seconds. This goes for both sets, even the speed set. Speed is from the 3″ off of the ground to full extension. I want you to squeeze your butt and push your heels into the ground, prying the bar away from the ground as quickly as possible. Set the bar down from the top. Weight is light enough and volume is low enough that you can control your barbell. This is weight lifting, not CrossFit right now.
Cashout.. like it says – pick your poison. Dumbbells or barbell? Push up reps stay the same, yet the weighted movement increases by 2 reps (2,4,6,8..) each round. Yes, first rep can be a squat clean if you aren’t sick of the 90 you did on Tuesday.