Thursday, September 21, 2017

My favorite day - deadlift test day!

Randy liked Lauren's shirt design so much that he wanted a version for the weightlifting team. So we decided to make it even more complicated. Below are links to 4 order forms for the designs. I wish I could put them all together, but the different designs needed different forms. Be sure to order right away so we can get these printed and out to everyone.


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


squat 8-5-3x5 (keep it lighter and more of a warm up since you'll be pulling heavy deadlifts after this)


2 pull-ups + 2 dips between strength sets

Group Workout

deadlift to a new 1RM
compare to 06/13/17


50 kettlebell swings at a cool down weight


2 minute hinge hold


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Strength Metrics

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