A. Find your 3 rep max deadlift. If you are new (less than 3 months training in the regular classes), we will continue with the 5×3 progression from last week, increasing your weight. Testing maxes with new people doesn’t really make sense, as basically every time you show up at the gym, you’re a little bit stronger, so the max number is basically a moving target (for now). Also, your body needs to get used the movements and loads before we test your limits. Max lifts are kind of like dessert. You get a piece of cake if you’ve eaten your vegetables first (i.e. put in the training time with that lift).
B. EMOM for 10 rounds:
- 30 sec handstand hold (modify to more or less time depending on your capacity). Wall walk holds are also an option.
- 30 sec stir-the-pot on an exercise ball. We only have three balls, so some people may need to start on this station. You may also try something similar on a foam roller, but you’ll only be able to rock forward and backward (which will still be challenging).
(Note: We are not doing a typical conditioning workout today because a truly maximal deadlift takes a lot out of you, whether you realize it or not.)