WOD
“Heavy Friday”
For load:
Deadlift
5-5-5-5-5
or
10-10-10-10-10
Dumbbell Deadlift with 3 second descent
**STIMULUS**
Duration: 20-25 Minutes
Volume: Low (50 or less)
Load: Heavy
*White Board Chat:*
Here’s our “heavy” day for the week. Obviously, this will be a little different depending on whether we use a bar or dumbbells. If we are using a bar, this will be heavier, relative to our ability, but we should still have the ability to maintain a neutral spine through all 5 reps. If our back starts to round, drop the bar or deadlifts. Regardless of the equipment this is the same and our hands will remain on the bar for all the reps. We should be resting 2-5 minutes between sets so we can give our maximum effort into each set. This should still feel “heavy” even if we are using lighter loads with the dumbbells because we will have more time under tension. Make every rep an event!!
*Modifications*
ALL BODYWEIGHT OPTION
10-10-10-10-10
Super mans with a 3 second pause at the top
1. Deadlift
– If we have an injury or limitation that prevents us from pulling from the ground, but we can squat, perform squats with either a bar or dumbbells