Deadlift (Dark Horse: day 5) • 5/17/18

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

  1. Air Squats: 3 x 10

  2. Jump Rope: 3 x 25

  3. Box Step Ups (20 in): 3 x 5 ea. leg

  4. Leg Lifts: 3 x 10

  5. Glute/Hip Foam Roller: 3 x 60 sec

-Strength: 5RM, 30 min (Giant Sets, 90 sec b/t):

  1. Deadlift (conventional/beltless/hook):

  • 135 x 10

  • 245 x 5

  • 335 x 5

  • 425 x 5

  • 455 x 5

  1. Horizontal Back Extension: 5 x 12

  2. Standing Fingertip Side Bends: 5 x 10 @ plate ea. side

** 4 min rest between**

-Volume (80% of 5RM, a/b 2-3 min b/t):

  • 365 x 11 (AMRAP)

  • 365 x 10

  • 365 x 6

  • 365 x 4

*Stopped my workout short because I wanted to go watch the new Deadpool movie.




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