Strength
Deadlift
3 x 6, 3 sec negative
Workout
6 RFT
6 Chest to bar pull ups
12 KB Swings (70/53)
**It has been since July – nearly a year for some people – since we last did some eccentric, aka ‘negatives’, on our deadlifts. The deadlift has been a staple in our programming as we built up to a heavy single at the end of August, mixed it up with some sumo deadlifts November and December, and now we’re back on track for another single attempt at the end of March.
All three lifts will be at the same weight. Each rep will start from the ground ‘dead stop’ style, aka, no bouncing. At the height of the lift, you’ll pause for 1 second before starting the descent, or the eccentric portion of the movement. This will take you 3 seconds (or 4 if you’re a really good counter 😉 ) You’ll pause again before deadlifting the bar again to start the next rep.
Tempo wise, we’re looking at 31×1 – 3 second lowering, 1 second pause at the ground, Xplode up (concentric/lifting portion of the movement, 1 second pause at the top.
Key things here are core tension to protect your low back, and tension in your lats/upper back to keep the bar close to the body. And you can never forget solid footing to PUSH the bar away from the ground.