Pic: Angela Clancy.
Strength WoD:
For Load:
Deadlift
3 - 3 - 3 - 3 - 3*
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- *> 3 Second ECCENTRIC lowering of bar on each repetition. These are NOT 'Touch & Go' reps. Quick re-set each time.
- *> 5 'HIGH' Box Jumps after each set. You choose the height. NO rebounding or jumping off box. Step down. These are Static-starting concentric jumps. Assume the bent knee/hip position, pause, then jump from there. No reflex action jumps.
- Yesterday we went long and 'gymnasty'. Today we go Heavy! The deadlift is arguably as valuable as the squat for its functionality. Picking things off the floor (& putting them down again) are part of everyday life. Today we have added a tempo on the lowering of the bar to recruitment more muscle fibres and in turn build more strength. We also are NOT doing these as Touch & Go sets. We want you to lower down in 3 full seconds. Quickly reset yourself and drive back up from that dead start. (Note: DON'T take your hands off of the bar between reps).
- This may see you struggle to get your 'normal' 3-rep numbers off the floor. You go with what your body will allow for on the day. (Read the bold writing below!!)
- Hold the standards. Form is priority as always.
- Scale As needed.
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Post Loads to Beyond The Whiteboard.
