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Summer of Strength – 6/24/14

Warm-up:
Coach’s Choice.
Strength:

8×3 Snatch Grip Deficit Deadlift
2×6 Deadlift @80 of best snatch grip

Perform 8 sets of 3 snatch grip deadlifts from a deficit position. Do not drop the weight to the floor, instead, use a controlled lowering motion to spend more time under tension. Rest 90s to 2 minutes between sets. Increase the weight on each set, if possible, going  for a heavy set of three reps. After the last round, drop to 80% of the heaviest weight used and perform two sets of 6 deadlifts from a deficit.

Beginners can stand on a flat floor or pair of 10lb plates. Intermediate deadlifters can stand on a pair of 25’s; experienced deadlifters should use a pair of 35lb plates or a pair of 25s with a board over the top.

Conditioning:
8 rds
6x deadlift @ 65% of 1 RM
6x box jump (30/24)
6x ring dips

 

June 23, 2014 | News | 0

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