A. Context : Practice
Context : Practice
Why deficit deadlifts are good for deadlifts (Changing range of motion and not just load).Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
3 Rounds of :
5 Air Squats,
2 Crab Bridges,
2 Inch Worms,
5 Push – upsScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 5,4,3,2,1 of :
Straight Leg Deadlift,
Hang Power Clean,
Shoulder Press,
ThrusterScoring: Not Scored
D. Mobility :
Mobility :
HIPScoring: Not Scored
E. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up
7 sets of:
E1. 1-3 Barbell Deficit Deadlifts @ 45-65%E2. 3-5 Weighted Strict Chest-to-Bar Pull-Ups
F. 5 Rounds For Time of Box Jumps, Dumbbell Hang Power Cleans, and Dumbbell Thrusters
5 Rounds for Time:
– 6 Box Jumps 30/20 inches
– 8 Dumbbell Hang Power Cleans @ 45/20 lbs
– 10 Dumbbell Thrusters @ 45/20 lbs
Rest 30 seconds between each round
G. Cash – out :
Cash – out :
5 mins of :
200m Run,
15 KB Swings
OR
3 Sets of :
15 Banded Tricep Push – downs,
12 Banded Hamstring Curls
Scoring: Not Scored