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):
Leg Swings: 10 x each leg
Jump Rope: x 25
Box Step Ups (20 in): 10 x each leg
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):
Horizontal Back Extension: 3 x 12
Fingertip Side Bends: 3 x 10 each side with 1 plate per hand