Activation & Warm-Up
Posterior Chain Mobility Drill x 10 reps per side
into …
Kettlebell Deadlift Warm-Up
Deadbug x 30 seconds
Kettlebell Romanian Deadlift x 5 reps @ 4011 tempo
Kettlebell Sumo Deadlift x 10 reps
and finish with …
30 seconds single leg banded hamstring curls per side
A.
Deadlift
Set 1 – 5 reps @ 50%
Set 2 – 3 reps @ 60%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 95%
Set 8 – 1 rep @ 95%+
Set 9 – 1 rep @ 95%+
Rest 2-3 minutes between sets.
B.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
Rest 20 seconds
Strict Handstand Push-Ups x 10 reps (55+: 3-5″ riser)
(or Dumbbell Z-Press x 10 reps @ 21X1)
immediately followed by…
Push-Ups x 15 reps @ 1111
Rest 2 minutes
C.
Three sets of:
30 Left Leg Banded Box Step-Ups
30 Right Leg Banded Box Step-Ups
Rest as needed
D.
Five sets for quality:
30 seconds GHD Kayaking
15 seconds rest
30 seconds Banded Plank Hold
Rest 30 seconds
General Training Notes
Big day today!!!! It is a deadlift testing day!! With that in mind, please be safe when testing your 1-RM. Please do not sacrifice mechanics for load. I find that testing a deadlift max takes a TON out of you so you’ll follow your testing with strength accessory work, no conditioning today. You’ll get some good glute and posterior chain strengthening work in and will finish with five sets of core work. For the banded box step-ups, place the band on the back of your neck, then place the band under the middle of your foot on top of the box. Perform all 30 reps on one leg before switching to the next.
Today will help you feel primed and ready to start our new cycle on August 7th!