Level 1

5 rounds, E4MOM:

2 Deadlifts @ 90% of 5RM

5 broad jumps

Then:

500m Row for time

Level 2

5 rounds, E4MOM:

2 Deadlifts @ 90% of 5RM

5 broad jumps

Then:

500m Row for time

Level 3

5 rounds, E4MOM:

2 Deadlifts @ 90% of 5RM

5 broad jumps

Then:

500m Row for time

Level 4 Rx

5 rounds, E4MOM:

2 Deadlifts @ 90% of 5RM

5 broad jumps

Then:

500m Row for time

*1:30

Motivation

My new years resolution is to improve my coaching, and believe it or not, part of coaching is being able to write. I’ve decided to resurrect the ol’ Motivation tab as a way to practice writing…. and if you happen to get something from it, all the better.

Today’s workout combines deadlifting, a heavy lower body movement, with jumping, an explosive movement. Doing a heavy movement followed immediately by an explosive one allows us to gain better neural recruitment through a process called postactivation potentiation. This will make us stronger and more powerful.

Do your 2 reps and then immediately do your first broad jump, trying to jump as far as possible, take about 10 seconds between jumps so that you can set up for another max effort.

For the row, go as hard as you can the whole time.

-coach pat

Strength

Deadlift 5 RM

Mobility: