Strength Day
Deadlift
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
10 V-Ups or Toes to Bar
20 Mt. Climbers
Specific Warm Up
Deadlift only today! Start with something very light, like PVC Pipe Deadlifts or even just pantomiming deadlifts with no weight at all and go through a slow motion set of 10. Then, if you have a barbell available, do a full set of 10 with the empty bar, concentrating on all of the nuances of the deadlift and assessing whether or not your body is digging it today. If you get the green light, start to work your way up in weight. More on that in the notes!
Workout of the Day
Strength Day
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Workout Notes
I love this kind of workout! This is definitely what we would call a HEAVY day. The idea here is to use these 9 sets of deadlifts to achieve some sort of intense lift. There are many ways to approach it, but here are the two that are the most common.
You can try to make every set challenging. This means that you are going to have to be humble and flexible about the weights shifting from set to set. You may have your heart set on using 100lbs for the 3 sets of 3, but when you get there it may be more like 100, 105, 90. If that’s what your body is telling you to do, listen to it! Being stubborn is a recipe for failure here. Make each set it’s own thing and do what feels right.
You can use the sets of 3 and 2 to work your way up to REALLY challenging sets of 1. That means you can either make all three sets of 1 difficult, or, go for a PR (Personal Record) on the final set of 1. That means that with option B, the sets of 3’s and 2’s are NOT super high intensity. They are just “tougher-than-usual” warm up sets that you are using to prime yourself for a PR.
So, what do I do if I don't have a barbell and multiple options for weights? I gotchu!
Depending on your weight selection, you can do 5 x 5 or 5 x 10 of Deadlifts instead. If you still need an additional challenge, try using slow tempo reps in the first half of each set. For example, if you are doing a set of 10, use a super slow descent (:04) on each of the first 5 reps and then use regular reps on reps 6-10.
Use something a glute and ham-centric sequence like this:
3-5 Rounds
10 Deadlifts
10 Power Jumps
*Rest as needed
Optional Accessory Work
Perform 3 sets of 8-12 reps (per leg if necessary) on any of the following movements to strengthen that posterior chain!
Cool Down
1-2min of Samson Stretch on each side
1-2min of Pigeon / Figure 4 on each side
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