Friday, August 4, 2017

405 Deadlift Yesterday

Not Josh
Test day was really crowded yesterday, so I didn't get a chance to get a picture of Josh, but he got a 405 deadlift, 30 pound PR.  I remember when he came to us about a year and a half ago and spent a whole Saturday trying to get 225. But what's even better about this PR is that Josh has learned to listen to his body and not let ego get in the way. About 4 months ago he was starting to get some overuse injuries. Rather than push through, he dialed the weight back and spent a lot time playing with position and learning how to lift in a way that worked for his body. Yesterday's PR was the first heavy day in 4 months.

Don't be afraid to drop the weight and relearn your movement, you may initially feel like you're going backwards, but in the end you'll be stronger - and not injured.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 5-3-3-3x3

Accessory/Skill

5 heavy swings between strength sets

Group Workout

4 rounds:
10 heavy kettlebell good morning
1 minute hollow hold - Break into 0:30 chunks with 0:15 rest if needed. Focus on engaging and holding the core muscles.  

then 

10 rounds:
2L,2R 50/50 push press at a challenging weight 
2 pull-up

then

2 minute hinge hold



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