Foundational Movement

Deadlift

Set-up:

• Stance is with the heels between hip width and shoulder width
• Weight in heels
• Keep the chest up and brace the abdominals to maintain a neutral spine
• Shoulders over or slightly in front of the bar
• Bar in contact with the shins
• Arms straight
• Symmetrical grip outside the knees, just wide enough to not interfere with knees
• Head neutral or looking on the horizon
• Execution:

• Drive through the heels
• Extend legs while hips and shoulders rise at the same rate
• Once the bar passes the knees, the hip opens
• Bar maintains contact with the legs the entire time
• On return to the floor, push hips back while the shoulders move forward, delaying the knee bend
• Once bar descends below the knees and the torso angle is set, bend the knees to return the bar to the set-up position
• Finish:

• The movement finishes with the bar lifted to full extension of the hips and knees

Strength

Deadlift: E2MOM for 10 minutes (5 sets) 3 unbroken reps

WOD

5 Rounds for Time

5 DL (275/185)*

25 AbMat Sit-ups

*Your WOD weight MUST be less than your STRENGTH weight. If you weren’t repping it for three, you’re not doing it for 25 reps.  That doesn’t mean you go light for the WOD, that means you guys need to really push yourself on the strength.