A. Deadlift – Take 15-20 minutes to work up to a heavy set of 5.
B. Skill work: i) Skin-the-cat (rings or bar) – If you you can do these already, accumulate 5-10 reps, as smooth and controlled as you can manage. If you don’t have these yet, work on the progressions with the rings closer to the ground.
ii) Pistol practice – If you have these, accumulate 20-30 reps per leg. If they are easy, use some weight. If you don’t have these yet, work on progressions on a box, or from a lunge position (see a good video from Carl Paoli on some progressions). You can also try rolling pistols (or deck squats, if you do them with two legs).
C. Mobility.
A: 215# pr (missed you deadlifts xoxo janelle)
B: did some progression work on skin the cat hillary showed me. Also did progression work from the Carl Paoli video for pistols- really like this !
C: worked on ankle mobility
A. Love deadlift day! 5 x 270#, a 5 lb. PR. Kind of unexpected but very welcome.
B. Worked on stuff.
C. Shoulders.
A) 205#
B) still not great at controlling getting into the top tuck but the rest felt ok and I didn’t get nauseous.
C) I really liked the progressions from the video posted. Normal pistols on the L and to a 16″ box on the right.