Day 20: Deadlifts
Form here matters most. If anything hurts, form gets wonky, or you just aren’t having fun - stop, rest, and fight another day.
Time Domain
3 ROUNDS - 7 reps, but increase the weight by at least 10 lbs, but continue to execute perfectly, following all the points of performance in Mark’s video (in resources below) - use the basic two-hand version from his video. If using dumbbells, have one dumbbell in each hand. Barbells should be self-explanatory. Using anything else? Just make sure you are lifting with both arms on the load.
Start the clock
Levels 1 & 2: Execute 7 deadlifts, slow and steady. Squeeze your glutes at the top (basically, squeeze your butt cheeks really hard like you are preventing anything from falling out.)
Level 3: Execute 7 deadlifts, but explode out of the bottom to hip lockout. Take an extra :01-:03 to squeeze the glutes extra hard at the top, then lower the weight back down.
Rest 1:30 after each round (set)
* Yes, it might end up being :30 or so over 5 minutes, sorry.
Workout Movement
Level 1, 2, & 3: Pick up a weighted object with perfect form, 15-20 times
Level 1: < 60
Level 2: 60-210lbs
Level 3: 210+ lbs
Resources - How to
These are both kettlebell videos, but it doesn’t matter. Use whatever you have, the principles don’t change. I will be doing it tonight or tomorrow with several different loaded items for illustration.
Score
Score your weight
Share the style of deadlift executed
How did it feel? Did your form get wonky at higher reps? Weight manageable.