Strength
Deadlift
3×10 w/3s Negative
Workout
20-18-16-14-12-10-8-6-4-2
KB Swings (53/35)
Box jumps (24/20)
10-9-8-7-6-5-4-3-2-1
**Getting the weekend kicked off with some high rep deadlifts. Adding in the eccentric with with the controlled descent from the top. These can be challenging, so make sure you core and posterior chain – hamstrings, glutes, low back – are primed and ready to do the work. There is always the temptation to go heavy with deadlifts, but today should be about tension and control.
The workout will put that posterior chain to use with some speedier movements – kb swings and box jumps. Going with our standard weight and height for the swings and jumps so you can move at a good clip for both of the movements. Overhead swings are prescribed, as they always are at this weight, but scale the height of the swing to what your overhead mobility allows.
Additionally, please make sure you read our Instagram post regarding new procedures effective Monday, March 16th.
Daily Read
Spring Cleaning – CDC Style (unabridged version can be found HERE)