Max Effort Lower
Strength
Deadlift from pads 4″ off ground (1RM – Less than 10 reps past 50%)
Use pads to raise bar 4″ higher.
**No more than 10% more than your conventional deadlift
WOD
“Corkscrew”
In 15min Complete:
20 Cal Row
5 Hang Squat Cleans – unbroken
20 Cal Row
4 Hang Squat Cleans – unbroken
20 Cal Row
3 Hang Squat Cleans – unbroken
20 Cal Row
2 Hang Squat Cleans – unbroken
20 Cal Row
1 Hang Squat Clean
**Increase weight across each set. Score weight of each set (you will have 5 scores)
**Unbroken – barbell can not be placed on ground between reps. You may rest in front rack or on hips.
20 Cal Row
5 Hang Squat Cleans – unbroken
20 Cal Row
4 Hang Squat Cleans – unbroken
20 Cal Row
3 Hang Squat Cleans – unbroken
20 Cal Row
2 Hang Squat Cleans – unbroken
20 Cal Row
1 Hang Squat Clean
**Increase weight across each set. Score weight of each set (you will have 5 scores)
**Unbroken – barbell can not be placed on ground between reps. You may rest in front rack or on hips.
Special Strength
8×3 Banded Inverse Curls w/ 2sec. pause at bottom
Special Strength
3×9 Chair Deadlifts, stand every 3rd rep
https://conjugatefitness.wistia.com/medias/9t37ujyaj0
https://conjugatefitness.wistia.com/medias/9t37ujyaj0
Special Strength
3×20 Dimmel Deaadlift
https://instagram.com/p/0bV8nKHwq7/
https://instagram.com/p/0bV8nKHwq7/
Midline
3×50 Standing Heavy Banded Crunches
Finisher/Recovery
100 Reverse Hypers in as few sets as possible