STRENGTH
Deadlift
7 x 1 rep
If your deadlift technique isn’t impeccable, you’ll be doing sets of 3-5 instead of 1’s so you can improve. If you know your 1rm deadlift, increase by about 5kg per set and aim to hit it at about set 5 or 6. If you complete a rep but lose form, don’t increase.
WOD ‘Partner Workout’
40 Renegade row (15/10)*
*Every time partners swap, 5 sit up each, 10 minute cap
If you’re at a level where you can hit the deadlifts really heavy and you want to get strong and you’ve done 3+ hard metcon’s this week, skip the partner workout.
