Wednesday , March 27 2024

Strength: Three sets

5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift

Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.

Metcon: Three rounds for time:

750 Meter Row or Ski or 1500 Meter Bike Erg

20 Alternating Dumbbell Snatches 50/35

10 Dumbbell Box Step-Overs 50/35