Friday 11.19.10

The Conventional Deadlift

The Sumo Deadlift

SWOD:

Deadlift:  Work up to 1 @90%, then 3x3 @80%

Metcon:
AMRAP in 10:00 of:
    - 4 Ring Dips  (Scale with bar dips or box dips)
    - 8 KB Swings (heaviest possible)
    - 12 Sit Ups  (Scale up to GHD)

For the SWOD, either deadlift variation is acceptable.  This goes for any time we deadlift unless a specific variation is prescribed.  There are benefits to training both variations, but for this strength cycle it is best to train with the variation with which you can pull the most weight with best form.  For the multiple rep sets, make sure you are not bouncing the weight off the floor, or even doing "touch-and-go" reps.  Each rep must start from a dead stop, hence the name "dead" lift.  Pause for a second or so between reps.  Also, you may drop the weight on the last rep of each set, but for a true set of three you must lift it and lower it, completing all 3 reps without letting go of the bar or resting between reps.

This rep scheme should look familiar this week.  While the rep schemes will vary over the next five weeks, the schedule will remain rather consistent while we push our strength levels up.  If you want to make sure you PR on your next total, make every effort to come to The Compound at least every Monday, Wednesday, and Friday.

For the metcon, ring dips are rx'd, but use whatever dip variation will allow you to get four good reps with some difficulty but without hitting failure.  If you're feeling good, use the heaviest KB possible with good form and scale up to GHD sit ups.  Abmat sit ups are the rx'd variation for this WOD.

Post weights and number of rounds completed to the comments section!  bc