Strength
Deadlift
3 x 12 – RPE 8
Workout
3 RFT
10 Plate Ground to overhead (G2OH) (45/25)
20 Plate step ups (45/25 – 24/20″)
**Our main lift for the month will be deadlifts. You’ll see the reps decrease, but we’ll add it some negatives to increase the tension in the hamstrings. You might think you can put more weight on the bar, but your hamstrings and core/low back might say otherwise. Looking at the terminology here, the 3 x and RPE means you’ll build up to a weight that you do 12 times, but feel like you have 2-3 reps left in the tank. You’ll stay at that same weight for all 3 sets, which is what’s meant by the X. I know y’all see deadlifts and want to go HAM with the mixed grip and the belts. But let’s at least nix the latter, work on your ability to brace your core for heavy lifts.
Oh, but wait.. there’s more! We’ll still be using those legs to go from the ground to overhead with a plate. You’ll then use that plate to step up onto and down from a box. Sounds simple, right? You’ve got good technique for both movements? Awesome. Then let’s bump up that intensity.
Read more about unilateral work below.
Daily Read
Split squat vs. Lunges vs. Step ups
Barbend