Sore after Chelsea?
Not to worry. Today we’re working some different technique areas and movement types (especially bending & core with RDL’s (for Performance) and deficit RDL’s (for Sport).
The video below show’s Dmitry Klokov doing Snatch Grip RDL’s (we’ll be doing regular grip today) with 250kg..you know 550 American pounds or so….
The RDL is a great accessory movement to enhance both the traditional deadlift as well as your ‘first pull’ off the ground for snatch & clean progressions.
Check Dmitry out…then come in today & crush it!
Pre-Skill: Structural: GHD Instruction 3 sets of 5-10 reps
Skill: Deadlift: sets of 10 reps; 2020 tempo
WOD: 4 rounds; 1 min per station rest 1 min after all 3 stations are complete
Rowing for Cal
Jump Rope Passes (1 point for every 10 passes)
A1; Deadlift: 8-10 reps 2020 tempo
A2: Seated Alt Arm DB Press; 21×1 x8 each arm
A3: GHD Sit Ups 5-10 reps (or regular sit ups as needed) rest 1 min
A1. RDL: x6-8 reps 2020
A2. Seated Alt Arm DB Press; 21×1 x8 each arm
A3. GHD Sit Ups x8-12 reps rest 1 min
Sport: (especially at the 4:30 Performance/Sport class – although any class can use this)
A1. RDL standing on a plate (45#) x6-8 reps 2020
A2. Seated Alt Arm DB; 21×1 x8 each arm
A3. GHD Sit Ups x10-12 Reps rest 1 min
Bx3. Rowing + Dubs
F: Row 150m followed by AMRAP jump rope passes in 1 minute
P: Row 250m followed by AMRAP Double Unders in 1 minute
S: Row 350m followed by AMRAP Double Unders in 1 minute
For all rest 2 min then repeat.
C. Max Plank Hold with 45/25# on hips.