Speed Band Deadlift:
50% x 3 x 10 @21X1
Rest :45 to 1:00 between sets.
Use 50% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. You can choose Sumo or Conventional Deadlift, but we recommend sticking with one throughout the cycle. Focus on moving the bar with speed through perfect positions. Note the tempo includes a 2 second descent and 1 second pause on the floor. This is meant to help prevent you from bouncing the plates and/or relaxing on the descent. The intent is to lower the bar under control and maintain tension before exploding up. In each of the linked videos above you’ll see examples of moving through perfect positions with amazing speed.
Band Guide
If your MAX deadlift is…
<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band
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Week 2 of 6
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20 Minutes Continuous Effort:
25 Double-Unders
100’e Single-Arm Kettlebell Farmer Carry
270m Jog or .5 Mile Bike
:20 Ring Support Hold
Modify the Doubles to Alternating Foot Steps or 50 Singles as appropriate. The Carries should be challenging, use an appropriate load. The supports can be done on the matador stations or on rings with bands to make them more stable, or further modified to a 40-60 second Tall Plank. In all cases, prioritize active shoulders and a rigid body position.
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Huge congrats to our own Cortisol Junkies Greg Carlson, Toni Smith, Pat Correia and Elly Correia on their 2nd place finish at Wodapalooza in the Scaled Team division. Absolutely incredible performance! In case you missed it, you gave you a full recap of our athletes performance in yesterday’s post
Sunday: Starting Strength Total at CFSBK
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, March 1st starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
Want to get a lot stronger? Registration for new cycles of our Starting Strength Program will open on Tuesday, March 3rd. Check the blog that day to sign up!
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Jerk Grip Width Catalyst Athletics (video)
The Definitive Guide to the Kettlebell Snatch BarBend
Badass, WZA peeps!
Dear 7 AM, I love you but I love sleep even more. I’m off work through the 3rd and it’s 8 AM until then 😃
Deadlifts at 145 with green band. My thumbs are still tingly!
NFT work was fun. I think I’ve gotten a lot better at keeping my hands turned out during ring supports.