Workout of the day
This heavy day is working on lower body stamina and strength. Grip may play a factor in todays session as 5 reps over the course of 5 sets is a moderate amount of volume at a heavy loading. Ideally each set is holding close to a maximum 5 rep lift based off a high percentage close to or above 80% of a 1 rep max. Intermediate athletes can use this day for building up to a 5 rep maximum lift. Newer athletes should treat this as a skill day to work on mechanics and consistency.
Build up each set with plenty of rest between sets. Load should feel heavy around the 3-4 rep range and tough to squeak out the last rep.
Every 2-minutes on the minute for 16-minutes
3 dead stop deadlifts
This version allows for plenty of time with a light weight to do 8 sets of 3 excellent reps. Technique is the goal. Practice setting the bar up close to the legs and over the middle of the foot while keeping the mid-line stable and neutral. The hips and shoulder should rise together until the bar reaches knee height, then stand tall to finish the rep. Move slow and controlled with a reset on each rep. If at home, dumbbells or a heavy backpack is a great option for todays workout. Standing on step to increase the range of motion is a way to increase the difficulty if needed.
Post scores and scales to comments.
2/28/2022 12:20:47 pm
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