Day 81: Heavy Deadlift
Heavier weight (or same) vs. Day 76
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 76, 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. Increase slowly. Preferably no more than 10 lbs.
Time Domain
3 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 5 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)
Workout Movement
Level 1, 2, & 3: Pick up a weighted object with perfect form, 3 times
Deadlift
Resources - How to Deadlift video below
Score
Share the weight. Compare it to week 1.
Share the style of deadlift executed?
How did it feel? How is your form? Send a video to the FB group?