W WOD – HEAVY wednesday 31.01.24 – “DEADLIFT”
MOBILITY & WARM Up
2 rounds:
3:00 alternate Bike Erg, Assault Bike, Ski Erg
:30 good mornings
:10 rest
:30 alternating Cossack squats
:10 rest
:30 alternating Samson stretches
:10 rest
SKILLS & SPECIFIC WARM UP
Deadlift
5 sets:
- Warm-up Set 1: 10 reps @ Empty Barbell
- Warm-up Set 2: 6-8 reps @ 45-50% 1RM
- Warm-up Set 3: 4 reps @ RPE 7 +10-15%
- Warm-up Set 4: 3 reps @ RPE 8 +10-12.5%
- Warm-up Set 5: 3 reps @ RPE 8.5/9 +5-10%
- Rest 1:00 between lifts.
CONDITIONING
“HEAVY DEADLIFT”
For load:
6 sets for load:
3 deadlifts
Use the same load across all sets.
Lift every 3:00