When you tell the class that it might be a good idea to spend some time in the up dog position “like Chad”. This is their response.
Warm-up
Spend 2 minutes in Z1 on the rower
Then, 3 rounds
10 single leg deadlifts w/BB
10 good mornings
10e back rack lunges
10 monster walks
Mobility
1:00 a side with leg up on rig
2:00 in the bottom of the squat
Iron crosses, pigeon and side lunges.
Strength
Deadlift – 3×3@70% of 1RM
Since we will be spending the next 10 weeks building our posterior pulling strength we should reinvest in the performance cues in the deadlift. Starting with the setup (vertical shins, almost parallel torso, shoulder over the bar and a neutral head position) and finishing with the movement hierarchy (drive with the legs and finish by pushing the hips through).
WOD
“Stress Test”
3 rounds
60 DU’s
30/25 cals AB*
20 deadlifts (225/155#)(205/145#)
Round 2 – 600m run
Round 3 – 40/30 cals row
**think about 45-55% of 1RM
These can be done in any order but make sure you do one of each. The deadlifts should be super heavy, immediately think about breaking it up into 2 or 3 sets. If you think about going UB, you might go too light.
Accessory Work
3 rounds
15 banded reverse hypers
20t prone banded leg curls
2:00 plank hold
