Deadlift 5-3-1: Week Two

Friday deadlifts continue into week two of the current cycle.  Happy Friday, friends!

WOD For 12-08-17:

Deadlift (Week 2):

Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...

70% x 3 

80% x 3

90% x 3+ (AKA "Max Effort" or "as many reps as you can safely perform")

For example, if you lifted 200 lbs on 11-25-17 then use 90% of that (180 lbs) as your "base" weight:

65% x 180 lbs = 126 lbs x 3 reps

75% x 180 lbs = 144 lbs x 3 reps

85% x 180 lbs = 162 lbs x 3+ reps ("Max Effort" or "as many as you can safely perform")

-then-

Alternating Double Tabata:

Double Unders

Russian Kettlebell Swings @ 70/53 lbs

This is 20 seconds of work followed by 10 seconds of rest, repeated for a total of 16 intervals (8 total minutes).  We will alternate movements each interval (DU, KBS, DU, KBS, etc...) completing 8 intervals per movement.

Your score is you lowest rep interval for each of the two movements. 

-then- 

Weighted Plank Hold:

3 x 0:45 (Rest 1:15)