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Strength
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Deadlift Speed Pulls
6 x 1 @ 50% 1RM
Deadlift Top Pulls
2 x 3 @ 85% 1RM
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WOD
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Complete as many rounds as possible in 12:00 of:
80′ Shuttle Sprint
7 Deficit Handstand Push-ups, 45#+10# to abmat/45# to abmat
Don’t worry, the shuttle sprints will be inside!!
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Cyndi rocking the overhead!
Hey, it’s a new round of programming with some new lifts, rep schemes, percentages, all to target some specific goals. Today we’re going to work the deadlift from a couple different approaches. For the speed pull, this is the same concept as our dynamic effort day when we’re using the Westside Conjugate Method in a strength cycle. The focus is on speed with perfect form. Today you’re at 50% your 1RM. There is no excuse for form not being perfect! We’re concerned with the speed from the floor, to the top. Not floor-to-top-to-floor. Give yourself a pause at the top to ensure you’ve opened all the way up.
For the top pulls, the bars will start in the rack around the top of the thigh. You’ll pick the bar up and step back. From there, you’ll lower the bar to the knees, then open back up. The focus here is driving the hips back…think of how good mornings feel. Below is a video showing what it will look like. When watching the video, keep in mind that 700# was on that bar. Your bar will have 85% of your 1RM. I wish it was, but your 85% will not be 700#. Keep that form legit. Also, in the video the bar went to mid-shin. For today, we’re just looking to go to the top of the knees. This will be new for 99% of you…enjoy it!
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