Strength:
Deadlift
(5-5-5) 5-5-5-5-5
Deadlift
(5-5-5) 5-5-5-5-5
WOD:
10 Min EMOM:
1 Squat Clean/Jerk (80% of 1RM)
5 Bar Push-ups
Deadlift excitement is upon us, time to pick it up and put it down. We’ll work through 3 warm up and 5 work sets of 5 reps each, paying attention to keeping lats engaged, back set, and having those hips and shoulders rising together while driving through the legs. As best you can, try to get in the habit of keeping control and activated through the deadlift on the way up as well as the way down. It’s good practice for your body, CF Total, and deadlift in general to keep solid form through a complete work set without dropping at the top every time.
Every minute on the minute magic. At the start of each minute you’ll perform a single heavy squat clean and jerk followed by 5 bar push-ups. The remaining time you will rest awaiting the next minute. As with any EMOM, though it looks relatively simple, the weight of the load (80% of your 1RM) makes sure you are getting in the right kind of muscle and nervous system activation and demand for a sweet little anaerobic challenge. If you don’t know you’re percentages ask a coach what you should be shooting for, they’ll help guide you to an appropriately heavy weight.
With the jerk, it can be either push or split, however since this month is split jerk and you’ll be at a heavy load, a good recommendation is to try to use split jerk to practice technique. Treat each of these single reps as perfect form tests!