Deadlift, Hollow Rock, and SlamBalls

Deadlift, Hollow Rock, and SlamBalls We are hitting the high end of the rep range for the deadlift today. We are starting with a set of deadlifts at 65% of your 1 rep max.  We are following up that set with 30 seconds of hollow rocks. Following the hollow rocks we are working on band pull aparts to strengthen those pesky lower traps which can be problematic. Strength Workout (SWOD) A1.  8 Deadlifts (65%, 70%, 75% 1 Rep Max) 20 sec rest A2. 30 sec Hollow Rocks 20 sec rest A3. 20 Band Pull Aparts 3 Sets Workout of the Day (WOD) Today’s WOD focuses on getting as much work done as you can within that 30 secs and then recovering. WOD A. Kb Swings (53/35) B. 1 Arm Plank Rows (45/25) C. Slam Balls (50/35) 4 Rounds Reps For Score ]]>