Deadlift Reminders – 6 AM was BUSTED this morning. We have faith in 6 PM setting the standard.

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. There’s no bouncing in deadlifts. (That’s why it’s call DEADlift and not KippBounceCheatLift. You’ve come to the wrong gym for that mess.)

3. We’re all strong or enroute to maximizing our strength potential. Don’t drop the bar from the top of the lift. That’s 3 RED LIGHTS in a competition setting without question. Use that fitness to return the bar to the ground under control.

Better Know a Powerlifter….Kim Walford. Kimberly Walford is a living legend in powerlifting. She is the 4x IPF Raw World Champion, has the best deadlift of all-time by Wilks of 242.5kg/535# at 68kg/151# bodyweight in the 72kg class, as well as World Record total in the 72kg class.

Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups

Lift
35 Minutes (maximum)

Levels 2-4

5x
5 Presses
Ascending sets (work up to a heavy set of 5 quality reps)
Rest 2 minutes between sets.

Then

5x
5 Deadlifts
Ascending sets (work up to a heavy set of 5 quality reps)
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 Minute Running Clock

0:00 – 5:00 Minutes (10 rounds)
Every 30 seconds
10 Kettlebell Swings

5:00 – 10:00
AMRAP
Handstand Pushups

L4 – 32/24
L3 -28/22

Levels 0-2
10 Minutes EMOM
15 Kettlebell Swings