Day 49: Deload Deadlift
It’s deload week again. Nice work this week on increasing strength. That is the #1 goal of this program.
This deload week will follow the same daily format as regular training. I feel like the ambiguity of leaving it up to you was flawed in execution.
These deload days are light, so really focus on perfect form execution.
Time Domain
3 ROUNDS - 10 reps @ 50% the weight used in Day 43, and 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, & 3: Execute 10 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 for a FULL 1:30.
* Yes, it might end up being slightly over 5 minutes, sorry.
Workout Movement
Level 1, 2, & 3: 50% of the weight from Day 43
Resources - How to
These are 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
Note the weight and the reps
Share the style of deadlift executed
How did it feel? Did your form get wonky at higher reps? Weight manageable.