WARM-UP
1:00 Perfect Kang Squats
Into…
2 ROUNDS
10 Barbell Good Mornings
10 Alt. Step-Back BB Lunges
10 Reverse Crunches (lying knee tucks)
10 Alt. Scorpion Stretch
:30 Hollow Hold
:30 Plank Hold
*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load!
STRENGTH
DEADLIFT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
(Score is Weight)
WORKOUT
4 SETS
AMRAP x 3 MINUTES
12 Deadlifts (185/135)|(135/95)
24 Sit-Ups
-Rest 1:00 b/t Sets-
*Start each AMRAP where you left off.
(Score is Rounds + Reps)
Goal – The primary focus for you today should be perfect mechanics through the full ROM of the Deadlift. In both strength & workout, all loads chosen today should move perfectly (even if moving quickly in the metcon!).