Strength:
Deadlift
Every 3:00 x 5 Sets
Set 1: 5 Deadlifts + Seated Double Broad Jump
Set 2: 5 Deadlifts + Seated Double Broad Jump
Set 3: 4 Deadlifts + Seated Double Broad Jump
Set 4: 3 Deadlifts + Seated Double Broad Jump
Set 5: 3 Deadlifts + Seated Double Broad Jump
Starting @ 70% on Set 1 (5 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. This should be roughly 5% heavier than the progression we tackled 2 weeks ago
Modifications:
Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump
Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )
WOD:
“Shrek”
For Time
1-2-3-4-5-4-3-2-1
Power Cleans
5 Box Jumps
Barbell: 185/125lb, 84/57kg
Box Height: 30/24in
Level 2
For Time
1-2-3-4-5-4-3-2-1
Power Cleans
5 Box Jumps
Barbell: 155/105lb (70/48kg)
Box Height: 24/20in
—
Level 1
For Time
1-2-3-4-5-4-3-2-1
Power Cleans
5 Box Step-Ups
Barbell: 75% of 1RM
Box Height: 24/20in
—-
Masters 55+
For Time
1-2-3-4-5-4-3-2-1
Power Cleans
5 Box Jumps
Barbell: 135/95lb (61/43kg)
Box Height: 24/20in
—-
Competitor
For Time
1-2-3-4-5-4-3-2-1
Power Cleans
5 Box Jumps
Barbell: 225/155lb (102/70kg)
Box Height: 30/24in
—
Travel/Hotel
For Time
2-4-6-8-10-8-6-4-2
Dumbbell Power Cleans
10 Bench Jumps
Dumbbell: 50/35lb (22.5/15kg)