Friday 5/5/17

Friday 5/5/17

Deadlift Reminders (How lovely does 6 am look?? #swoon)

1. Your shins must be covered in order to deadlift on the barbell. Socks, pants, etc. If you’re smart, you’ll practice for the next few months the exact same way you’ll max out on July 15. You will not be scored in the deadlift if your shins aren’t covered. (See USAPL rules for more.) Forgot your socks? We have them for sale at the front.

2. No bouncing. This isn’t conditioning.

3. Do not drop the bar from the top of the deadlift. Return the bar to the ground under control.

You’re going to make the most money on your deadlift come July 15th. Set up is by far the most important piece to a strong deadlift (or any lift for that matter). If you are fairly new to the powerlifts, you need to grab a coach and specifically ask about your approach and set up.

Warmup
Jump Rope 3 minutes
Hip Mobility
10 Downdog Pushups

Lift
35 Minutes (maximum)

Levels 2-4

5x
5 Presses
Sets across: all work sets at the same weight – 85% of your top set from last Friday
Rest 2 minutes between sets.

Then

5x
5 Deadlifts
Sets across: all work sets at the same weight – 85% of your top set from last Friday
Rest 3 minutes between sets.

Levels 0/1

6x
5/5 Double Kettlebell Single Leg Deadlift
5 Seated Presses (sit on a 16″ box or a bench)
10/10 Single Arm Rows
30 seconds Downdog Stretch
90 seconds Rest

Conditioning

Levels 3/4
10 Minutes AMRAP

10 Pull-ups
20 Wall Balls

L4 – Chest to Bar
L3 – Chin over Bar

Levels 0-2
10 Minutes AMRAP

10 Wall Balls
5 Pull-ups (OR 10 Ring Rows)