Warm-up
500/400m row
Then, 2 rounds
15 banded pull-throughs
:30 plank hold
5 inchworms
Mobility
Posterior chain prep
Strength
Deadlift – 5×5; build up to a challenging weight and try to complete the 5×5 across
Look to try to lift around 75% for all 25 of these reps. Do not look to start lighter and build within the 5×5. Today is as much about volume as it is about total weight. We are going to build within the Wendler strength program on some of our major lifts, so you can’t win or lose the entire war on deadlifts today, but you can certainly start moving in the right (or wrong) direction.
WOD
“The Reaping”
4 rounds
20 Russian KBS (70/53#)(53/35#)
25/20 cals row
300′ SA farmers carry
Intended stimulus – another great Sunday WOD. The goal of this one is to come in and move if you have had a tough week or to come in and push it if this workout is part of your high-intensity days. Either way, you treat this one it is going to get really grippy, really fast. So find a few places to let your hands and forearms relax. The good news is the farmers carries are single-arm, so switching before total fatigue will go a long way here.
