Romanian Deadlift

  • Monday November 10th

     

    Strength

    5 Rds

    Romanian Deadlift

    5 Reps Rest 60 Sec

    Notes for the RDL

     

    • Chest should be up so that writing on shirt can be read
    • Maintain neutral spine throughout
    • Bar never leaves contact with leg
    • Legs are not stiff 
    • The upper back should be set and locked during the entire movement with the lats flexed (this will improve low back stability) and the shoulder blades pulled back,

     

    Suppinated Pull Ups

     

    RX: 3.3.3. Weighted No Bands
    INT: 6 reps No Bands
    BEG: Negative Clusters, 1.1.1.1

    Metcon

    10-1
    Push Ups
    1-10
    KB Swings

     

     

     

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  • Friday May 23rd

     

    Strength

    Back Squat

    5x3

     

     

    Metcon

    3 RFQ

    Romanian Deadlift 12-15 Reps

    Barbell Rollouts 15-20 Reps

     

     

     

    Resources/Topics

    Mental Imaging via Tabata Times

     

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  • Friday March 21st

     

     

    Strength

    Romanian Deadlift

    6-6-6-6-6-6

     

    Goal

     

    • Chest should be up so that writing on shirt can be read
    • Maintain neutral spine throughout
    • Bar never leaves contact with leg
    • Legs are not stiff 
    • Technique practice for all.  Empty Bar for the 1st 4 sets.  If technique is perfect then add 5/10 Lbs at most for the remaining sets

     

     

    Metcon

    Spring Is Here

    3 Rds

     

    1 Min Each Station

    Push Ups

    KB Swings

    TTB/K2E

    KB Push Press

    Rest

     

    ​Newer Athletes

    3 Rds

     

    1 Min Each Station

    Plank Holds

    KB Swings

    Sit Ups

    DB Push Press

    Rest

     

     

    RESOURCES/ARTICLES

    Memorial Day Murph via defiantWOD.com

    Hero Wods - via Breaking Muscle

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