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Deadlift (Dark Horse: Day 1) • 5/8/18

*Sold my deadlift bar and waiting on my new one to get in so did all these on a stiff bar, which added more difficulty to all of these.


-Warm up, 10 min (continuous, 3 rounds):

  1. Leg Swings: 10 x each leg

  2. Jump Rope: x 25

  3. Box Step Ups (20 in): 10 x each leg

  4. Air Squats: x 15


-Strength, 30 min (Giant Sets, 90 sec rest between sets):

1. Deadlift (beltless/conventional):

  • 245 x 3

  • 335 x 3

  • 425 x 3

  • 475 x 3

  • 500 x 3 (3 min rest before)

2. Speed Squat: 5 x 5 @ 135

3. Crunches (legs elevated): 5 x 10


**8 min rest between**


-Volume (80% of 3RM, 2-3 min rest between):

  • 400 x 10 (AMRAP)

  • 400 x 8

  • 400 x 8


-Dynamic (50% of 3RM, 10 min EMOM)

  • 10 x 3 @ 250


-Assistance Work (90 sec rest between):

  1. Horizontal Back Extension: 3 x 12

  2. Fingertip Side Bends: 3 x 10 each side with 1 plate per hand

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