May 10, 2010
May 14, 2010

6X3 @ 65% 1RM
Pull from a deficit (standing on plates or platform)

Bringing the bar just an inch or two lower makes a significant difference in the lift. This really teaches us to drive through our feet, and use the quads as well as posterior chain. Focus must also be on puling the knees back from a more acute angle, to stay out of the bars trajectory.

Finished with a three person team relay met-con:
Row 400/300/200 M.
Plate squats (any pause or drop= 5 burpees)
Pushups (anything other than hands/feet on floor= 5 jump squats)

While the physical workload of this was not to be scoffed at, the challenge was more mental. Luckily, the rows were pretty short, and everyone made this through penalty free.



  1. SaltyHat says:

    I like the way elevated deadlifts feel; I can really feel my legs doing their share of the work. Worked with Dan and we started on plates, but then switched to a platform with two sets left to go. I think our final set was at 355. For the metcon I teamed up with Andrew and Chrissy who were both absolute rowing machines – I have no idea what time we finished the workout in, but I felt pretty gassed by the end of it.