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EXTENDED WARMUP:

10 rounds  – starting at 10 lower damper 1 per round

  • 3 stroke for max watts, every :30

 

TECHNIQUE:

Deadlift

  • ground contact force and stance (feet)
  • establish/maintain grip (hands)
  • bracing and stabilization (core/shoulders)
  • bar path and active position (hips/trunk)

 

Deadlift Efforts

  • MetCon: Deadlift – rep cycling, touch and go vs. dropping
  • Max/Limit: Deadlift – full body tension through ROM, grip and setup variations
  • Repetition: Deadlift – Tempo, maintaing position and eccentric loading
  • Dynamic:  Deadlift – focus speed and technique, leveraging mechanics and force production

 

 

Enduro Test3-A:

For Time

  • 500m RowErg

 

MOBILITY:

Posterior Chain Specific

  • MOB WOD posters
  • Hip extension
  • Glute/Hamstring Activation

 

Enduro Test3-B:

For Time

  • 500m RowErg