How About Some Deadlifts?

Was thinking maybe I’d take the day off, but felt good when I woke up, so went to 9am.

Warm-up

5 Rounds

• 20 Russian KBS (30# KB)
• 6 Burpees

The swings were so easy so I concentrated completely on the hip drive.

Strength

5×3 Deficit (3″) Deadlifts

Warmed up with 10 @ 135# and then used 225#, 295#, 325#, 345#, and 365# for my working sets. Solid.

WOD

12:00 EMOM

• 5 Deadlifts (255# – use 70% of 3RM)
• 7 V-ups

Holy shit did that 255# get heavy. It was hard to get the first rep going in the last 4 or 5 rounds. Powered through the v-ups without much trouble, but took my time on them in the final minute.

Finisher

30-20-10

• Box Jumps (24″)
• HR Push-ups

Didn’t take more than a minute or two of rest after the WOD and “jumped” right into this. Started out without rebounding, but then saw Cora rebounding so I had to step it up. Couldn’t let her beat me in my strength, especially since she probably has the upper hand in the push-ups.