Falling behind again so I'm playing catch-up on my posts.
SWOD: Deadlift @65-75% of your 1 RM, 2 Reps on the minute for 10 minutes.
I set-up for 155 which is what I thought was 70% of my 205 1RM.
I completed all 10 sets concentrating on SPEED. I really saw the value in this workout because it emphasized developing speed from the bottom position which will ultimately transfer to a successful 1RM deadlift.
Practicing technique by lifting higher reps of sub maximal weight helps you develop a faster Rapid Rate of Force Development (ROFD).
There's a very scientific explanation of ROFD and how it involves neural functions, fast twitch and slow twitch motor units, blah, blah, blah.
Basically what it comes down to is the faster you are able to pull that weight off the ground, the more likely you are to make the lift. How's that for a basic explanation?!
After completing the SWOD I looked up my Deadlift 1RM (I know, I should have looked it up BEFORE I started) and discovered that it was actually 230, not 205. So I was a little bit under on the weight, but I'm sure my fast and slow twitch motor units got a good workout anyway.
Metcon:
Reps of 20-15-10-5 of:
-Box Jumps, 24/ 20"
-Pull Ups
My time was 8:??
65-75% -2 Reps a minute for 10:00. Focus on form and speed
