October 21, 2009

Went over to Scott's place tonight for Dynamic Effort and Repetition deadlifts. I can feel that I am going to be sore tomorrow already!

10 min Foam Roller/LaX ball

10 min Joint Mobility

Warm-up: squat/lunge variations, Warm-up deadlift sets

1. Banded Sumo Stance Speed Deadlifts (conventional stance in video)

8 sets * 3 reps @ 155# + Band tension (nominally 315# at extension)

2. Snatch Grip, Elevated Deadlifts with Chains

3 sets * 10 reps @ 135# + Chains (about 235# at full extension)

3A: Glute Ham Raises

2 sets * 10 reps

3B: Weighted Standing Crunches

2 sets * 10 reps @ 120#

Cool-down