06.18.2018

OK!

Today is the day. It’s time to reap the benefits of hard, disciplined work. For those of you who have been consistent and strict with your deadlift form, today should be a good day. The program calls for a 5% gain, so this is what you should be anticipating. Anything beyond that is simply icing on the cake.

Truthfully though, for those that followed the cycle, you have already won; you have improved your deadlift mechanics. Perhaps what has impressed me most during this program is watching people be so diligent and strict with their deadlift form, and being more concerned with the quality of their lifts rather than the weight. This will have huge carryover into almost every other movement you do in the gym, because a strong posterior chain is critical to power production, muscle balance, and good mechanics.

You should be proud of yourselves for leaving your egos at the door every Monday for these past 8 weeks, and treating your training session as an opportunity to practice strength, rather than just lift weights.

Happy PRing!

Warm up:

800m run OR 800m row, then
3x 10/ea
cat/camel
bird dogs
hip bridge
banded straight arm pull downs

Strength:

Deadlift; 1RM
10-6-4-4-2-2-1-1-1..

Finisher:

Marsh mile run (opt. For time / for completion)

Recovery:

1 – Posterior chain floss; 90sec/

2 – T-spine smash; 3-4:00