Monday 11.26.12

Buy In: Row 500 meters. Bird dog 5 reps/side using a 3 second hold at full extension.  Bridge 12 reps using a  3 second hold at the top (squeeze!).  Hip hinge 8 reps unloaded, 8 reps loaded (see video below). 12 reps-6/side Static split lunge- rep starts with knee on the floor-move slowly. 3 mobs from Squat mobility poster.

Back Squat 5 sets of 3 reps(heavy 85%)

then:

Speed Deadlifts 5 sets of 3 (light 50%)

copied and pasted from Eric Cressey.com:

I think it’s important to outline what a speed deadlift is. Simply take any variation of the deadlift, and perform it at a lighter percentage: 35-80% of one-rep max (1RM) for sets of 1-5 reps. 

The most important factors, however, are perfect technique and excellent bar speed.

The bar should feel like it is exploding off the floor straight through to lockout.

Mike AlleyComment