Day 70: Heavy Deadlift

Same weight as Day 56. 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 on day 56, use 100 or 100+ 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 - 3 reps, all at that 100% load, but continue to execute perfectly, following all the points of performance.

    • Start the clock

    • Levels 1,2 & 3: Execute 3 deadlifts, drive 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, 3 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 Griffith5 Comments