Day 62: Deadlift

Bring it back, today. On Day 56, you went heavy, and today should also be heavy, but not as heavy as Day 56. Let’s call it a 25% drop. Remember, you don’t have actual weights at home, which is normal. Find ways to increase or decrease a load. Get creative, and do not get hung up on the numbers. The numbers are a guide only. The most important thing is that you got as close to the RX as possible AND DIDN’T SKIP A DAY.

  • For example: if you used 100 (or 100 ish), use 75 (or 75 ish) today

We are focusing on strength, so please keep the weight heavy for you, but not to the point where you cannot execute with smooth form.

Time Domain

  • 4 ROUNDS - 5 reps, all at that 75% (ish) load, 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 5 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 5 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, 5 times

    • Deadlift

Resources - How to Deadlift video below

Score

  • Note the weight and the reps

  • Share the style of deadlift executed

  • How did it feel?

Christian Griffith4 Comments