Deadlift 7-7-7-7-7-7-7 reps

229 - 239 - 249 - 259 - 274 -249 -229 pounds

The general flow of the workout will be to start with a moderately challenging load and gradually build up for the first 3-4 sets before reaching a plateau. An estimated starting point could be 70% of a known 1-rep max. All sets should run on a 3-minute timer and near maximum load should be attempted on set 4 or 5.

Deadlift Specific Instruction & Build-up

• 7 deadlifts, 2-second pause at the knees in the ascent and descent
• Use an empty bar. Practice pushing the knees back as the shoulders rise in the beginning of the lift. On the return, ensure hips reach back and the knees do not move forward until the bar passes them.
• 5 deadlifts, 2-second pause at the floor between reps
• Use a light load and focus on maintaining a neutral spine and keeping the heels down.
• 3 sets of 3-5 deadlifts, increasing loading on each set

DAY 9: LOVE LIFE

You only have one life. If you aren’t in love with it, then you are doing it wrong. Take this time today to work on your ROM and fall in love with your life. Today’s ROMWOD is for your groin, hamstrings, IT band, and lower back.

Seal / Sphinx 

Standing Straddle

Pigeon

Sumo Squat