Kay & Dave B
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Pic: Angela Clancy

WoD: Juxtaposed

China Town Run

25 V - Ups

25 Deadlifts

Running & Deadlifts is an age old combination that stands the test of time. Quite simply, watching someone pump out 25 Deadlifts then attempt to run only to find out they look like Bambi tells us thats its a combo worth keeping.
The reason it banjaxes your run is because your hamstrings are shot after the deadlifts (yes, if you run properly then you will find you are pulling your leg off the ground with your hammies!). Functional movement can replicate life itself so it makes sense to train something that isn't a perfect scenario. What if you go to the gym to pull some heavy deadlifts but afterward have to run to catch the Tram? Do you just give in saying it can't be done or do you make use of those powerful hamstring muscles & get after it.
Today the "deads" aren't prescribed as heavy so we are targeting big, unbroken sets. We are after some consistency in our split times. This means working with one eye on the clock and aiming to finish every round around the same time so you get similar rest each round.
Adding in the V-Ups is just another flavour to the mix. As well as your hamstrings on the run you will find your midline being taxed during the deadlifts because of those dang v-ups.
It's gonna be a good day!
Hold the standards. Form is priority as always.
Scale as needed.

Post Time splits from each round to Beyond The Whiteboard.

Perfect timing for this video to come out. Today lets try our hardest to hit the adaptation we are after today.