Workout of the Day

Strength/Skill, information pills Week 1 of 4

Deadlift, order 3 sets of 6

These Deadlifts are from a DEFICIT, prostate meaning you will be standing on a 45# plate as you pull the bar off the ground.  This will help create much more pulling power off the ground, and it will emphasize near perfect starting position, keeping a flat back, with your butt down and your chest up.  Keep the weight reasonable, as this is the first time we are doing this – 50-60% of 1RM.

Pause Front Squat, 5 sets of 2

For each pause, use a 3 second count.  If you are a “bouncer” from the bottom position of the squat, this will help you stay “active” in that bottom position, and lead to you making lifts that fold you over.  Next week, we will be adding time to the pause.

Conditioning

Run TL Davis twice (approximately 1.5 miles)