4 Sets of:
Deadlifts x 5
GHD Sit Ups x 15
Rest 90 seconds to 2 minutes between sets.
“Songbird of My Generation”
Complete the following for time:
-BUY IN- Row 1000m/Bike 1.2mi -BUY IN-
3 Rounds of:
12 Double Kettlebell Deadlift 53/35
12 Ring Dips
-CASH OUT- Row 1000m/Bike 1.2mi -CASH OUT-
To Be Announced…
We start today with our famous Deadlift and GHD Sit Up superset. Build on your Deadlifts over the course of the four sets. These are not dead-stop today so you can use that bounce, but remember that you can’t push the bar into the ground to force the bounce and I want you all to stay tight and in control on the descents. Challenge of the day: stay double-overhand with no hook grip for all your sets of Deadlifts. This will improve your grip strength!
The MetCon today is a long distance Buy-In and Cash-Out sandwiching 3 quick rounds. If possible, use a different erg for your Cash-Out than you used for your Buy-In. The Double Kettlebell Deadlifts are pretty light, but that doesn’t mean you shouldn’t concentrate on good form. Even light weights can mess you up so stay focused and utilize that hip hinge. The Ring Dips are not strict so practice that kipping motion to help yourself out. Think about the kip on the dip like aggressively bringing your knees to your chest as you press yourself up.