Workout Notes

Move the weight under control on the way down and as fast as possible on the way up for today’s speed session.

Attach 30%-40% in lbs of band tension OR chains at the top of the lift for both the bench press and the deadlift.

This is the last week for these movements and accessories!

Warmup

For 5-7 minutes
45s moderate row
10 Sumo reach
10 Roll and reach
-Then-
For 30-45s each
Seated hamstring stretch
Hang from pull up bar
Pigeon stretch each leg
–Then–
Build to your working weights for the speed sumo deadlift using 3-4 sets of 2-3 reps.

Strength

A.
Speed sumo deadlift
12 x 2 @ 55% of 1rm
*Rest 1 min between sets.

Accessory

A.
Straight leg deadlift
4 x 8
*Rest 1 min between each.
*Hold weight if you are capable.

B.
Weighted ghd hip extension
4 x 8
*Rest 1 min between sets.