Deficit Deadlift 5×2
75% 1RM Deadlift
Perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate)
Focus on active lats and driving the feet through the floor (push!!)
Before ascending, we want athletes to take a solid stomach breath in to secure the midline. Pull the slack out of the bar by activating your lat muscles.
Chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.
During the drive, we want to see athletes drive their feet through the floor, staying strong through the midline while compressing the shoulder blades together with a straight bar path. Squeeze the hips when the bar passes the knees, breathe out and drive your shoulders to the ceiling.
Strict Handstand Push-ups : 5x Max Rep
40-50% of max reps Strict Handstand Push-ups
Perform with a 4/2 inch deficit.
The prescribed deficit is 4” for men and 2” for women.
Focus on keeping the reps controlled, core and hips locked into a solid straight-line position (no broken hips).
Hands should be just outside shoulder width with the fingers pointed at the wall.
Heels are the only body part in contact with the wall throughout the motion (No hips, butt, or back).
Athletes should start from a full lockout with the ears in line with the biceps. This lift begins by unlocking the head back towards the wall into a tripod stance. The head stays looking straight forward the whole time (down and up), and once we make contact with the floor, we drive straight up, pressing through the body with the head into a full lockout (ears inline with biceps).
Remind athletes to never rest at the bottom.
63 Deadlifts, 95/65 lbs
45 Hang Power Cleans, 95/65 lbs
27 Front Squats, 95/65 lbs
* OR….option 2! *
63 Deadlifts, 75/55 lbs
45 Hang Power Snatches, 75/55 lbs
27 Overhead Squats, 75/55 lbs
Athletes will perform one of the two options that allow them to sustain a moderately-high intensity with big sets. Athletes who may lack the mobility and fluidity of the snatch should choose the clean option to sustain the intended stimulus. Bar weight is the same for all 3 movements.
Athletes get to pick their poison on this lightweight barbell complex. Be aggressive and stay in attack mode all the way to the finish.