Deadlift is a simple and effective movement, remaining unique in its ability to increase strength throughout the body. It is the most functional movement of the human body, because its execution requires the mobilization of the majority of the muscular system of the body.
Each of these exercises is one set at five reps. Take any rest needed between exercises.
Deadlift
Bench-press
Upright row
Back Squat
Push-press
Power Clean (from ground)
Dumbbell "Thruster" (front squat/push-press)
Clean and Jerk
Snatch
Add your total lifted for all nine exercises and divide by your body weight.
Highest ratio leads ranking.
On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked
metabolic conditioning with a short, middle, and long distance effort, Wednesday we
worked through some of the classics of weightlifting and weight training. Today we
are taking a day of active rest. If you’ve performed to expectation you’ll welcome the
break. If you know our methods, you'll make an intelligent inference about tomorrow (hint).
The idea here is to engage in some sport or activity at intensity above recreational while
being below our regular training intensity. Don't count your primary sport! This is a
cross-training opportunity. Step outside your normal bounds. Below are some suggestions.
Bicycle Hill Climb
Hoops! (Basketball)
Swimming
Mountain Hike
Rollerblade
Surf Paddle
Handball or racquetball
Tennis
Today is a hybrid effort from several training modalities and tough!!
After a warm-up:
Move through the following with a 60 second break between exercises.
Row 500 meters for a record time.
Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.)
Pull-up for PR (shoot for personal best)
Deadlift 10 RM weight 10 reps
Dips for PR (shoot for personal best)
Rest 10 minutes
Move through the following with a 2-minute break between exercises.
Row 500 meters match first effort
Squat same weight for twenty reps
Pull-ups for same count as first set
Deadlift same weight for 10 reps
Dips for same count as first set
Rest 10 minutes
Move through the following with a 3-minute break between exercises.
Row 500 meters match first effort
Squat same weight for twenty reps
Pull-ups for same count as first set
Deadlift same weight for 10 reps
Dips for same count as first set
The idea today is to strive to match the performance of the first pass on the second and third.
You guessed it, today we are determining our total for the three Powerlifting lifts,
the deadlift, bench-press, and the squat.
Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight,
drop the reps, and lift again. Repeat this process until you've established a max
weight for each lift. Total the lifts and submit for ranking. The total is comprised of
your max lift at one rep for each exercise
Row 500 meters
Rest 10 minutes
Row 1000 meters
Rest 10 minutes
Row 2000 meters
Rest 10 minutes
Hang from pull-up bar and slowly touch toes to bar 20 times
Back extension 20 reps
Rest 1 minute
50 sit-ups, use ab mat
Back extension 20 reps
Rest 1 minute
25 Pike-ups (laying face up flex rapidly at the hip only touching the toes
before unfolding, minimize trunk flexion)
30 slow reverse back extensions (lie across something dangling legs
and hips freely then slowly without throwing bring legs and hips up to
parallel, hold and relax)
30 sit-ups and 21 back extensions
Run 1 mile for time
No rest between sets for the following:
50 sit-ups
21 back extensions
Hang from bar and slowly raise legs, curl and touch toes to bar 25 times.
Arch rock 1 minute
25 crunches on glute-ham back extension apparatus (upside down on back extension app.)
Stiff-legged deadlift 50 % BW for 25 reps
Today we start and end with our calisthenic warm-up and cool down and throw a
little rowing and power cleans in the middle. There's no break between the rowing
and the power cleans. The warm-up and cool down are max or near max rep sets
with lots of rest between efforts. This is a tough one.
Ab bench
Back extensios
Air Squat
Pull-up
Dip
Row 500 meters
Power Clean 21 reps
Rest 5 minutes
Row 500 meters
Power Clean 15 reps
Rest 5 minutes
Row 500 meters
Power Clean 9 reps
Rest 5 minutes
Ab bench
Back extension
Air Squat
Pull-up
Dip
Trunk flexion: sit-ups.
Trunk extension: back extension.
Hip flexion: knee ups.
Hip extension: air squats.
Push: dips.
Pull: pull-ups.
Weightlifting: deadlift
Row: 2K meters
Stretch: back, hips, legs, chest, shoulders.
See how tough you can make this workout. This is a high intensity training session.
We're just doing one set of each exercise make it a killer! Each set should be a max effort.
No resting during set. Rest as needed between exercises.
Report your efforts for feedback. Include times in your workout, but don't include stretch time in total.
We will continue today on our recurrent theme of core-focus.
1) Hanging from the pull-up bar SLOWLY lean back and lift your feet towards your
hands until your tows gently touch the bar. Repeat for a total of twenty times.
2) Arch rock for one minute. If you've forgotten what the arch rock is go to: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
(You are supposed to be practicing for the moves on this page regularly anyway!!
3) Fifty sit-ups with substantial support (towel or abmat, etc.) under the lumbar spine.
Knees up and apart, feet together.
4) Thirty back extensions.
5) Hollow Rocks for sixty seconds. Again if you've forgotten: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
6) 20 Stiff legged deadlifts. These are performed with an arched back! From the stand,
bow down letting the chest lag behind as far as possible. Do not surrender the arch in
your lower back. Done right you won't get anywhere near the floor with the barbell. If
your mechanics are correct you will feel an extraordinary tightness in the hamstrings.
7) Hold an L for sixty seconds. Repeat two times for a total of three efforts.
8) Twenty five times perform a "hug-a-twinky". If you don't know the movement here it is: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
Some of you may be tempted to slough off the moves that you can't perform. You need to
understand that what you can't do here clearly defines your deficiencies as an athlete.
Any reasonably conditioned athlete can do all of these without much difficulty. If you find
a chink in your armor, work daily on correcting it.