Tempo Deadlifts
Claire!
Cue up that TEMPO! Today, we’ll be working through sets of 5 deadlifts at a 30×1 tempo. This means 3 seconds in the eccentric (lowering) phase, no pause at the bottom, eXplode up, and hold 1 second at the top.
While you might not get as heavy as usual for these deadlifts, tempo training is great because it increases time under tension and brings more awareness to our form.
After that, our WOD is a simple five-rounder with lighter deadlifts, double unders, and sit-ups. A little bit of lifting, cardio, and core to keep us fresh before Open 20.5 tomorrow.
Str:
Deadlifts 5-5-5-5-5
Tempo: 30×1 (3 seconds down, no pause at the bottom, explode up, 1 second at the top)
WOD:
5 rounds for time:
10 deadlifts (155/115)
20 double unders
30 abmat sit-ups
Str: 225#
WoD: 10:40 Rx
Str: 295# (got three at 315#, but just couldn’t hold onto the bar after that)
WoD: 9:49 Rx