WOD NOTES
The goal for today is to increase to a heavy’ish’ dead lift while maintaining posture and mechanics.
The RPE shoulde be between 6-8 or 60-80% of you best dead lift.
The Ski erg should be performed at RPE of 9 or 90% effort.
You will have two scores today.
Example: (based off a 275# DL)
Set 1 =165#/220m,
Set 2 =180#/215m,
Set 3 = 190#/225m,
Set 4 = 205#/230m,
Set 5 = 215#/240m
Total score = 955#/1,130m
Set the monitors with
New workout > Intervals Variable > 60 seconds work > Rest undefined
Fitness and Performance
Complexes:
Dead lift 3-3-3-3-3
+
Ski Erg x 60 seconds
Rest 3 minutes between sets
Sport
Dynamic prep
Indian club circles x 20’s
Russian baby maker x 6
Band circles x 10’s
Clean Pull + Hang clean up to@70%
1 Clean + 5 Front Squats
1 Clean + 4 Front Squats
1 Clean + 3 Front Squats
1 Clean + 2 Front Squats
1 Clean + 1 Front Squat
1 Clean….Done
Rest as needed between sets
4 sets
2 lengths sand bag carry 125/100
2 lengths HS walk
Rest 1:1
