1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Touch and Go No Mo'

December 17, 2014

We will begin a new Deadlift protocol on Wednesday.  We spent 8 weeks building our 5 rep max, stomach and the results were nothing short of outstanding.  Everyone got stronger: we saw 1RMs become 5RM by week 6, Cleans and Snatches went up, and most of all folks stayed healthy.

The good part of Touch and Go Deadlift is they really engage the ‘ole posterior chain (everything on your back side – from calves on up to your traps).

The downside of Touch and Go work is there is a tendency to leave the hips high, and your ability to break from the floor is muted.

So…we will spend a few weeks breaking from the floor using quick singles on the Deadlift.

Here is how it will look on the board: Deadlift, 1.1.1, build to a heavy set of 3 quick singles in 20 minutes.

You will use a perfect set up (which is really the point of this whole thing) and pull a Deadlift.  Take a breath, count to 3, use a perfect set up and pull a Deadlift.  Take a breath, count to 3, use a perfect set up and pull a Deadlift.  Viola!  There is your set of 1.1.1.

We will do one session this week and one next week to get a really good idea on working weight as we get into a quick single progression which will start in January.  This will fall in line with our – cue scary music – Open prep. 

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Workout of the Day

Deadlift

1.1.1

Build to a heavy set of 3 quick singles in 20 minutes

Conditioning

5 Rounds, for reps

Deadlift 225/155 for 45 seconds

Rest 15 seconds

Box Jump 24/20 for 45 seconds

Rest 15 seconds

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