Thursday 9.18.08

"Posterior Chain Pain"

With the medball:

1 minute static hold in the "i'm about to pick up this medball" position

1 minute static hold in the "i'm holding this medball while in the power position" position

50 reps romanian deadlift. Reps done together as a group to ensure finishing simultaneously

rest 90 seconds

then with a barbell (135# men 50-65# women)

1 minute static hold in the "i'm about to pick up this barbell" position

1 minute max reps deadlifts

barbell romanian deadlift 30 reps.  Reps done together as a group to ensure finishing simultaneously

rest 90 seconds

then with the same load on the barbell in a "sumo" stance:

1 minute static hold in the "i'm about to pick up this barbell 'sumo' style" position

1 minute max reps "sumo" style deadlifts

single leg romanian deadlifts (no load) 25 reps/side (done as a group- counting out loud together of course)

rest 90 seconds

50 Deadlifts at 50-60% 1 RM


Mike AlleyComment