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The Stiff Legged Deadlift

May 06, 2015

Wednesday will be the second planed day of our new strength program.  For all work, search like the last few months, we will add 5-10# to each lift.  But that is only if you are moving well.  Don’t be afraid to keep the weight relatively light and move well.

Workout of the Day


3 sets of 1 Behind the Neck Push Press/Jerk, 2 Overhead Squats

Work from the rack.  Take 7-10 minutes to get warm and accustomed to the movement, and work up to a moderate weight for 3 working sets.  55-60% of 1RM is a good starting point.

Stiff-Legged Deadlift

3 sets of 8

Take 3 or 4 minutes to warm up following the PP/OHS work.  Review the video.  Notice the bar doesn’t touch the ground, and the knees are soft, slightly bent.  This is basically a Good Morning with hands in the Deadlift/Clean position.  Keep the loading light – 25-30% of 1RM Deadlift.  We all have to learn this movement – it may light up the hammies much like the Goat Bag Swings.  KEEP THE BAR CLOSE.



3 Overhead Squat 75/55

3 Toes to Bar

Next round do 6, then 9, then 12, then 15, then 18, etc…keep going up by 3s.

Optional Work

3 sets

10 Plate Sit Ups

10 Russian Twists

1 minute plank 

Take as much rest between sets

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