Workout
20 min AMRAP
400m run
12 Sumo deadlift high pull (SDLHP) – 135/95
9 Overhead squat (OHS) – 135/95
6 Dips
**Getting outside today, starting each set with a 400m run – lap around the block. The weight on the barbell today is a bit heavier than normal, especially for the SDLHP. Think of the power you used from yesterday’s kettlebell swings to get the weight overhead, and put that same intensity into driving the bar off the ground. Don’t “grip and rip” or you won’t have arms left for the OHS or dips. Take advantage of your stronger lower half to move the bar off the ground powerfully, and let your arms guide it up the rest of the way. Yes, you have to use the same weight for both barbell movements. Scale down to the weaker of the two if need be. Stronger peeps should be able to do 1-2 rounds of the OHS unbroken, but if anyone has to break them up into more than 2 sets, it’s probably a little too heavy. On the upper end you might get 5-6 rounds, but most will probably be closer to 3-4 rounds.