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