Deadlift (Heavy 4)
Trying to establish a Heavy 4 Rep Deadlift.
Treat the first three sets as moderate warm up sets. Your 10RM is roughly your 75% so start below that and build. You want to be at a decent weight by the time you get to your first set of 4. If you've been here for the previous weeks then you're trying to hit a higher number than you did the first 4RM.
Lock in a tight back and squeeze your scaps before you begin the movement. Adding 10# is not worth breaking down in form. Keep everything tight and drive through your feet pushing the ground away instead of lifting the bar.
Metcon (AMRAP - Rounds and Reps)
15 Push Ups
20 KBS 53#/35#
25 KB Reverse Lunges 53#/35#
accumulate 5 min plank hold
accumulate 5 min ring plank hold
accumulate 7 min ring plank hold
Seated Good Morning (4x12)