Strength
Deadlifts
3 x 8, with 3 sec negative
Workout
4 Rounds
1 min Dbl KB Deadlifts (53/35 – Rx+ 70/53)
1 min Push ups
1 min rest
^Score is total deadlifts and push ups each round
^In Zen Planner, score is 1 number – total of all 4 rounds
**Continuing the focus on eccentric work this week – slowly lowering of the weight – and starting things off with deadlifts. Deadstop work, too, as we increase the reps from 6 last Wednesday. Before going up in weight, make sure you have good strong core tension, are holding for one-two-three (ground) on the decent, and exploding from the ground to stand up. Feel this bad boy in your hamstrings.
We’ll be doing more deadlifts in the workout, but with KBs and holding them ‘suitcase style’ – outside the legs. Pairing this movement with push ups – yes, more push ups after Friday but you’ve recovered – and going for max reps each round. Max reps, but with good from and technique of course! Keep that back flat, touch the ground, and stand up all the way on the deadlifts. For the push ups, hit chest to deck and make sure arms are fulling extended at the top. If you’re still working on push ups and usually scale to knee push ups, today would be a good day to use a barbell on the rig and adjust the height so you’re still in a full body plank position. A box is a good scale, too.
Daily Read
Hip Musculature: Pt 1 – Anterior Muscles
CrossFit