I changed up the sequence this week – Deadlift Monday, case Clean and Jerk Wednesday and Snatch on Friday.
Tuesday’s WOD is Deadlift/HSPU – you will get to compare yourself to Rich Froning.
Workout of the Day
Strength/Skill, viagra 60mg Week 2 of 4
Deadlift, 3 sets of 6
These Deadlifts are from a DEFICIT, meaning you will be standing on a 45# plate as you pull the bar off the ground. This will help create much more pulling power off the ground, and it will emphasize near perfect starting position, keeping a flat back, with your butt down and your chest up. This week we will go up by 5-10#.
Pause Front Squat, 5 sets of 2
For pause on the first squat, it’s a 5 second count. For the second squat, it’s a 3 second pause. Keep the weight light, approximately 50-60% of 1RM OR the same weight you used last week..