FRIDAY

We have deadlifts for strength Friday and also some sets of 12 in the wod. As the Open approaches I’d like you to dial in your efficiency at cycling deadlifts. Let’s remember the descent is as important as the lift. At the top of the deadlift, start the descent with a hip hinge and soft knees, not by truly bending the legs. Its only after the bar passes our knees do we bend the legs. This protects your back and sets you up for the next rep. Let’s hit 4 sets of 4 increasing weight. Finish heavier than your workout weight but concentrating on technique and smoothly transitioning from one rep to the next.

STRENGTH

Deadlift

4/4/4/4

METCON

OPEN

50/40 Cal Assault Bike

Then 3 rounds of

1 Round of DT (155/105)

1 Round of Cindy

1 Round of DT is 12 Deadlifts, 9 Hang Cleans, 6 Push Jerks

1 Round of Cindy is 5 Pull-ups, 10 Pushups, 15 Air Squats

PERFORMANCE: 135/95

FITNESS STRENGTH: 115/85, Ring Rows

FITNESS SPEED: 95/65, Ring Rows