Strength:
5 Sets
Deadlift “Clusters”
1.1.1.
WOD:
For 15:00
Max Front Plank Hold
Once you break perfect form perform 1 Turkish Get Up each side
Max Left Side Plank Hold
Once you break perfect form perform 15 Goblet Squats
Max Right Side Plank Hold
Once you break perfect form perform 5 Strict KB Presses Each Side
Purpose of the Workout:
For today’s strength portion,we are going to be going heavy with our deadlifts in the “cluster” format. If you have not performed a strength portion with this format, here is a breakdown and rationale of it’s purpose.
Each set of deadlifts will have a total of 3 repetitions but each repetition will be performed as a single. Meaning you will perform one deadlift, rest for :10-:15, perform another deadlift, rest :10-:15, and then perform the last deadlift.
The purpose of this format is to achieve a weight that is heavier than we would be able to do if it were just a straight set of 3 deadlifts but still get in the same number of reps.
For our strength biased workout today, we are pairing up 3 variations of the plank hold and 3 kettlebell movements. The goal here is to accumulate as much time as possible in those plank positions and once we break perfect form, to methodically do the kettlebell movements.