A. Tempo deadlift – 5×3 @ 51X1 tempo (5 sec negative, 1 sec in bottom, eXplode up, 1 sec at top). Increase weight 5-10 lbs (if your max is under 200 lbs), or 10-15 lbs (if your max is 200+ lbs). We started last week at 65-70% of your max deadlift. Use an overhand grip as much as possible to work on your grip strength.
B. 3 rounds for total reps:
This is a similar format to the workout from Aug 11:
1 minute of barbell push presses (95/65)
1 minute rest
1 minute of double KB deadlifts (moderate to heavy weights – start at different stations if we’re short of KBs)
1 minute rest
1 minute of knees-to-elbows
1 minute rest.
Back position is of course very important on the KB deadlifts, so pay attention to keeping the back neutral.