2 Rounds
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg
GET STRONG
Deficit Deadlift 2"
EMOM 10
3 Perfect Reps
GET FIT
AMRAP 15
15 Deadlift 225/155
30/25 Calorie Row (or Bike)
45 Wallballs 20/14
COMPETITORS EXTRA
15-12-9-6-3 reps of:
Devils Press 50/35s
Wall Walks
10 Min Cap
COACHES NOTE:
Make sure if athletes are going to use the deficit that they understand how to set up for the pull and use "more legs" vs. hinge. Many less experienced athletes really don't need the deficit yet, but it's built in for those looking to add to their progress.
ATHLETES NOTE:
Start fairly light on the DL triples, build across the EMOM. Then take some heavier lifts, still at the slight deficit on those final few sets. You can stand on plates for the deficit, or just pull like normal from the floor if the DL is not a good movement for you.
BODYBUILDING WORKOUT
Back, Calves & Abs
3-Way Super-set of:
- Barbell or T-bar Row (3 x 8-12 reps)
- Standing Calf Raise (3 x 20 reps)
- Wheel of Pleasure (3 x 30 reps)
- Lat Pull-down (3 x 8-12 reps)
- Leg-press Calf Raise (7 x 20 reps)
- Reverse Crunches (3 x 20 reps)
- Seated Row (3 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)