We haven't done a MAX DEADLIFT in awhile so today is the day....Picking up heavy stuff off the ground is what the deadlift is all about and it is hard to get more functional then that. I think on average we probably deadlift about once every 10 days in our workouts and even at that most of those lifts are sub maximal attempts. Yet every time we do a max effort the numbers seem to keep going up and up, it is amazing how full body functional moves strengthen the ENTIRE body and how this transfers over to increases in MAX STRENGTH in things like the deadlift, back squat etc.
The second part of the workout is a metabolic conditioning effort with 3 awesome lifts...the POWER CLEAN, the HANGING SQUAT CLEAN, and the PUSH PRESS. Those of you that tackled this in the morning and noon classes got it a little easier then the nighters will tonight. After joining in the noon class I realized that this was way too easy and we needed to up the intensity a little......I guess there is something to be said for being and early riser!!!
WOD
STRENGTH : work your way up to a 1 REP MAX DEADLIFT
rest a few minutes
then:
3 Power Cleans
3 Hanging Squat Cleans
3 Push Press
Every minute on the minute for 12 minutes.
Guys starting weight is 95 lbs/ Girls is 65 lbs.
For the Guys- every 3rd round you add 10 pounds. 95-105-115-125
For the Girls - every 4th round you add 10 pounds. 65-75-85
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