Part A. 5×3 Deadlifts
Base off your 5RM. Set 1 @ 55%, Set 2 @ 75%, Set 3 @75%, Set 4@85%, Set 5 near 3RM
Part B. Complete the following for time…
100 Double Unders buy-in followed by 10 Rounds of…
3 Squat Clean Thrusters (Rx95/65) (Adv 135/95)
9 Supine Ring Rows (Rx – shoulders directly under wrists) (Adv – feet at same level as shoulders)
Yup…there is a progression for everything! Yay Ring Rows!
In this progression, Carl from Gymnastics WOD discusses the Ring Row as a movement which can not only build strength for the pull up, but also build positional strength in the shoulders by doing the Row in a globally extended position to force the shoulders back in a proper, externally rotated position. Carl also talks about how to pull properly by using your shoulders to pull your elbows back instead of pulling with your hands and using only the arms. Finally, he breaks down a Kipping Ring Row as a skill transfer for movements like the Muscle Up.