April 7, 2020

Posted By: Christi

Zoom classes (Bodyweight version only):
5:30am & noon
Week 9
97.5% x 1 rep
Deadlift Speed Set:
(70%) 2 sets x 3 reps
*Do a set every 2 minutes
Alright gang!!! Week 9 of our deadlifting program and we are going to have this be our FINAL week of the cycle before testing! This will be our highest percentage and we will test next week. Don’t exceed the listed percentage but if this is feeling bonkers heavy you can back off a bit. Get good and warm (see warm-up below) with lots of build up sets to accomplish this. Continue to focus on position and speed off the floor with your speed sets.
Stiff Leg Deadlifts
Notes: 90-120 seconds
Fewer lifts programmed for a reason. The work has been done and we are looking to taper off a bit here so we have a productive test week to follow. These lifts should still be challenging and near failure but not too failure. Keep positioning in check.
Deadlift Warm-up
10 Sumo Inchworm
8 Single Arm KB Swing (right)
10 Standing Teapot (right)
8 Single Arm KB Swing (left)
10 Standing Teapot (left)
10 Bootstrapper
8 Single Arm KB Swing (right)
10 Standing Teapot (right)
8 Single Arm KB Swing (left)
10 Standing Teapot (left)
General BB Warm Up 10ea 1x:
Stiff Legged Deadlift + Bent Over Row + Good Morning

Specific BB Warm Up 5ea 1x:

Shin to Knee + Knee to Mid Thigh + Mid Thigh to Stand
Deadlift Build Up Sets:
2 reps @ 35%
2 reps @ 45%
2 reps @ 55 %
2 reps @ 65%
1-2 reps @ 75%
1 rep @ 87%
1 rep @92%
Optional Accessory
2 Rounds:
200 meter Sandbag Bearhug Carry
100 meter KB Suitcase Carry (right)
100 meter KB Suitcase Carry (left)
Notes: Athlete chooses the weight but you should be able to carry for 100 meters minimum on the bearhug carry and 50 meters minimum on the suitcase carry.
Post Work:
Pigeon Stretch 1-2min per side
Forward Fold 2-3min