Strength: 2x 5 warm-up, 2x 5 build-up, 3x 5 DL.
The set-up was structured so that all 3 final sets would be done at 90% of your 5-rep DL max (rather than the usual graduated approach, e.g., at 75-80%, then 90%, then 95-100%).
Supplemental: 2x max-rep BB Rows & 10-rep Paloff presses.
These are both excellent assistance exercises for the DL. Rows, either BB or DB, force you to keep good back posture and hip flexion while building up the ability to retract your lats through the DL movement. The Paloff press, as I am sure everyone felt half-way through the exercise, heavily emphasize core stability.
Met Con: 3x 10 box jumps, 10 burpees, 15 push-ups.
In groups of 3, complete the circuit of 10-10-15 as fast as possible but with only one teammate working at a time – so teammate #1 does 10-10-15 while the other two rest, and then #2 works while #1 & #3 rest. While speed is our usual ultimate goal, this time a heavier emphasis was placed on completing each exercise unbroken.
There’s a lot to comment on for this class, so let’s hear it people! This includes weights for the DL AND whether you worked up to and stayed at 90% for all 3 sets. Also, weight/reps for the rows and whether or not you were able to complete all Met-Con exercises unbroken.