Friday, 22 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

BEGINNER STRENGTH
1) 10 minutes to practice basic Deadlift stance, grip, positioning, and proper form throughout the lift.
2) 15 minutes to work up to multiple sets of 3 Deadlifts at a weight heavy enough to be challenging but also allows you to maintain proper form throughout the movement.

INTERMEDIATE STRENGTH
1) 10 minutes to work up to a heavy 2-rep Deadlift.
2) Deadlift:  7 x 3 @ 70% of the weight established in #1.  These will be performed as “Speed Deadlifts” with only 60 seconds of rest between sets.

CONDITIONING
"Diane"
21-15-9 for time:
Deadlift, 225/155#