Wednesday March 3rd

Heavy Day

WORKOUT GOALS

1.) Stick to 65-80% of your 1RM.
2.) We are focusing on hitting good positions + time under tension for
both the ascent/descent.
3.) We are hanging onto the bar for all 3 reps today

All Levels

EVERY 2:00 X 12 SETS
3 Deadlifts

Stretching

3 SETS
1:00 Standing Hamstring Stretch / Leg
1:00 Lying Hamstring Stretch / Leg

Accessory

5 SETS
12 Staggered Stance KB Deadlift (70/53#)
1:00 Weighted Hip Extension Hold (25/15#)

Notes

Weight lifting Wednesday! We are lowering the intensity today since we have a lot of tough workouts left this week. The deadlift weight can increase across all sets, but the goal is not a max lifting session. We want you to stay in the 65-80% range. This might be a little lighter than we are used to, but that is OK. We are focusing on time under tension today. We want to keep our hands on the bar for all 3 reps as well as both a smooth ascent and
descent. No gripping and ripping today.
Challenge: Double overhand no hook grip across all sets