Monday, March 12

We're doing some dynamic effort strength work today, which means we are going for speed. Your deadlift should be about 50% of your 1 rep max, but don't be afraid to go lighter so you can go faster. I mean fast from the ground to the top of the lift while maintaining proper form. We're training some explosive power so if you can't move the bar fast at 50% drop some weight. Dynamic effort teaches the nervous system to fire quickly, which will help when we get back to maximum effort lifts. Don't let that bar slow down! Here's some video from the guys at Westside Barbell:

Workout for Monday, March 12

Warmup 3 Rounds 10 Good Mornings 10 Superman 10 Situps 10 Goblet Squats

Strength Dynamic Effort Deadlift 10x2 at 50% 1RM 40 Seconds rest between sets

WOD 10 Minute AMRAP 30 Double Unders 20 Overhead Lunge (45/25) 10 Ring Dips