Deadlift (Dark Horse, Day 9) • 5/27/18

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

  1. Air Squats: 3 x 10

  2. Jump Rope: 3 x 25

  3. Driveway D & B: 3 x 2

  4. Leg Lifts: 3 x 10

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


-Strength: 1RM, 30 min (Giant Sets, 90 sec b/t):

1. Deadlift (conventional/beltless/hook):

  • 135 x 8

  • 225 x 3

  • 335 x 2

  • 425 x 1

  • 455 x 1

  • 475 x 1

  • 515 x 1 (conventional/ reg. grip)

  • 535 x miss (conventional/belt/reg. grip)

2. Front Squat: 8 x 5 @ 135

3. Russian Twists: 8 x 10 @ 20 lbs ball


**8 min rest between**


-Volume (80% of 1RM, a/b 2-3 min b/t):

  • 415 x 8 (AMRAP)

  • 415 x 5

  • 415 x 5

**5 min rest between**


-Dynamic (60% of 1RM, 10 min EMOM)

  • Sumo DL: 10 x 3 @ 310

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