The Stiff Legged Deadlift

6
May

The Stiff Legged Deadlift

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.
[youtube https://www.youtube.com/watch?v=pgZl709ibw0&w=560&h=315]
Workout of the Day
Strength/Skill
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.
Conditioning
AMRAP 7
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