Strength
Deadlift
Heavy 1
Workout
For time
30 Man makers – Rx – 45/30; Rx+-50/35
*10 min time cap*
**This is the day we’ve been working towards for the last few months. Varying lifts sumo style, tempo work, volume work, a heavy 5s and 3s, and here we are at the pinnacle. Since the focus is on the heavy single, don’t spend *as* much time on 5s and 3s. Zen Planner has you doing a couple 5s, 3s, 2s, then at least 3 single attempts to find that heavy 1. This is just a guide. Check out what you’ve done in the past to give you some more direction on what weights to load the bar with to get you to that 1RM without exhausting yourself.
A couple things to remember – this movement is a push and a pull. There should be tension in your feet (lower half) rooting you into the ground to PRY the bar off the ground. The pull comes from the lats, creating tension on the bar to keep it close to the body. Once you get the bar a few inches off the ground, start to PUSH your hips towards the bar. On the descent, return the bar to the middle of your foot. The bar wants to move away from you, so have a solid hinge (pushing your hips back) to start the lowering of the bar to the ground.
Quick workout afterwards, slanging some DBs around.
Compare to 9/17/18
Compare to 1/30/17
Compare to 2/13/15