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