Strength 1
Deadlift – 4 minute intervals
5.5.5.3.1
Strength 2
Bench press
8-8-8
^No cashout.
**Busy day. Lots of getting stronger happening.
Warm up, get a barbell, do your RDLs and bent over rows, put some weight on the bar, build to to “a weight” you *know* you can do for 5 reps. Then we’ll start the clock. You’ll have 4 minutes to do the number of reps listed. In the time remaining add more weight, maybe get in some box jumps or jumping air squats.
**What this workout IS NOT, is finding your 5RM 3x then your 3RM, and your 1RM. This is 19 reps of intentional, quality, dead stop deadlift lifting.
I’ve been using the word “intentional” a lot in the morning classes – warm up with intention, mobilize with intention, move with intention. Have meaning and purpose to your lifts, to the time spent between your lifts, to your time in the gym.
For example, on the bench press, it might look like 3 simple working sets of 8, but my goal would be to work on my arch, using my legs, and making sure my shoulders are in place before I even take the bar out of the rack. For others it might be hitting your chest every time, or paying more attention to your elbow position, or pausing on the first 3 reps to work on the drive out of the bottom.