Deadlift Day

Gym Temp: 55°

Music: Crucify the Flesh, Bear Fruit

Warm up w/ 10 minute walk.

Dynamic Effort Deadlifts (for speed, 60 seconds rest between sets)

135 + average short bands x 5

225 + average short bands x 3

285 + average short bands x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 - very quick speed.

2" Handle Farmers Walk (weight per hand)

110 x 50'

160 x 50'

210 x 50' - felt some tingling in left biceps/shoulder area so I stopped w/ that set, just felt strange like something was off. Did not want to cause any further damage.

Plate Row/Lifts (bumper plates on loading pin, lift by wrapping arms around rounded outer edges of plates like lifting Atlas Stones)

115 x 8, 8, 8 - lifting as high as possible.

Reverse Hyper-extensions

100 x 15

Leaning-Rest Holds (get into push-up position and hold for time, squeezing every muscle in your body as tight as you can)