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:5-4-3-3-2-2-1-1
You should be adding weight each round.
WOD
Alt EMOM for 20 mins (5 rounds)
- 30 seconds: Deadlift (RX: 225/185, Scale: 185/155)
- WallBall 10 reps at 30/20 OR 15 reps at 20/14
- 30 seconds: Box Jumps
- 30 seconds: Double Unders
SCORE: Keep track of your reps during each round. Compare how your numbers vary.