Strength:
5 Working Sets
5 Deficit Deadlifts
6-10 Strict Toes to Bar
WOD:
1-10 Box Jump Overs
10-1 Kipping Pull Ups
For our strength portion today, we are introducing a new variation for our deadlift focus, the deficit deadlift. We will be standing on a 25 or 45 pound plate so that the bar will essentially be starting closer to the ground. This is meant to mimic more closely picking something off the ground versus something starting at mid-shin where we traditionally pull a deadlift from. In between sets of the deadlifts, we will be performing 6-10 strict toes to bar or knee raises. The key here is to control the descent down to mitigate the swinging motion.
For the WOD, we are have a combination of box jump overs and kipping pull ups. Our rep scheme is a little unconventional. We will start with 1 box jump over, then 10 kipping pull ups, 2 box jump overs, 9 kipping pull ups etc…In total we will have 55 total reps of each movement.