Warm-up: Junkyard Dawg
Mobility: Posterior Chain Floss and Smash, Banded posterior chain mobility, Banded Shoulder Distractions
Skill: Today we are working to eliminate the dreaded Stripper Deadlift. In case you aren’t in the know, the Stripper Deadlift is when an athlete fails to pre-load tension on the bar before moving it and and straightens at the knee before the bar begins to move. To address this, we are working the four inch deadlift and slow-tempo deadlifts. Your coach will explain what this is and we will begin applying this work into our strength work next week. These DLs will be unscored as it is a SKILL and you will need to work at a light weight.
3 sets of 5 reps of the 4-inch Deadlift
then
3 sets of 5 reps of slow-tempo Deadlifts with PERFECT form – LIGHT
Conditioning: Three rounds for time (with time cap of 12 minutes):
- 10 Power Clean
- 20 Hand-release Push-Ups
- 30 Double-Unders
Recommended weight 135/95 lbs
