Wednesday, July 12, 2017

WOD Wednesday #27

Deadlift 3-3-3-3-3 reps

This one is a classic mono-structural (one movement) strength WOD. It's a bit more structured that the "Find your 1-Rep Max" deadlift. Five sets of 3 DL. Typically this means ascending weights with the goal of achieving a 3-Rep Max over the course of the workout. After you finish warming up choose weights that give you a chance to get that max on the 4th set. This gives you a "shoot for the moon" shot on the fifth set, or another shot if you don't get all three reps in the fourth.

It doesn't matter if you do a traditional DL (feet close, hands outside your knees) or a sumo DL (feet spread wide, hands same width as traditional). Wear a belt if you wish, gloves if you feel they are necessary. Double overhand or alternating grip, it only matters to you. No straps though; if you can't grip it you can't lift it. If you don't have very much experience doing power lifting you need to check your ego at the door and make this a DL skill day.

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