Skill

Deadlift with controlled descent (no TnG)

2-2-2

Today we’re working on a familiar lifting movement but adding in a difficult twist.  We”ll work up to a moderately heavy weight and knock out three doubles.  For these doubles you’ll lower the barbell down under control rather than letting it slam to the floor and using the bounce to help you with the second rep or dropping the bar from the finish position.  Performing the deadlift in this manner is going to make that second rep much harder than it might normally since you are essentially doing two heavy singles back to back.  Keep that in mind when choosing your weights and focus on maintaining good posture throughout.

WOD

AMRAP in 10 Minutes
3 Push presses 135/95 lb
6 Front rack walking lunge steps 135/95 lb
9 Deadlifts 135/95 lb

Workout notes

Today’s workout is all about the barbell! Don’t be fooled by the low rep sets or light benchmark load.  Without any recovery period from the barbell or rest intervals this workout will be very difficult.  Use a load light enough that you can easily complete ALL THREE movements “unbroken” when fresh and even deep into the workout. For most of us the lunges will be the most difficult movement but don’t forget about the push press.  Choose your weight based on whichever movement is harder for you and scale based on that movement.  Lunges can also be scaled to bodyweight lunges without the barbell if the movement is particularly difficult for you. If you choose your weight correctly you will end up with a very light deadlift with the push press and lunge being a bit more of a challenge.