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Why Romanian?

This cycle we’re doing Romanian deadlifts instead of conventional or even sumo deads. Why, you ask? Well, because variety is always good, but more importantly, posterior chain strength. We do a lot of Olympic weightlifting (and variations), mostly in WODs. To be able to effectively recruit your posterior chain in this lifts, you must be familiar with a strong pulling position, which, in the Olympic lifts, is higher than the conventional deadlift. When you pull on the Romanian deadlift, keep your lats super tight (squeeze down on your armpits), push your hips back and keep a slight bend in your knees. Finish in the same position as your conventional deadlift.

 

Workout of the Day

WARM-UP

Dynamic W/U

STRENGTH/ACCESSORY

Romanian deadlift 5×5 E3M

WOD

12min AMRAP:
-20 one arm dumbbell snatch (Alternating, 10/side)
-10 dumbbell thruster (one arm)
-10 dumbbell thruster (one arm)

RX: 40#/55#
Zone 3: 30#/45#
Zone 2: 20#/35#, scale reps
Zone 1: scale as needed

MOBILITY

Lateral hamstring stretch – 2min/side

Roll/smash hamstring

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