POWER | WEEK 03 | 01/12/2020

WARM UP
Full Body Simple Warm Up

WORKOUT

Deadlift (4 x 4)

Add load between sets on the Deadlift, take 15 minutes to complete all four sets

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

4 Rounds
NOT FOR TIME
8 Single Leg (Dumbbell) Deadlifts Left Leg
8 Single Leg (Dumbbell) Deadlifts Right Leg
8 Supine Barbell Rows (SLOW)

Score: Weight Used
Goal: Unbroken Sets - not fast - and with good form.

The idea here is to be able to do all 8 reps unbroken. The last 2-3 reps of each set should be very challenging. Rest 30-60 seconds between movements.

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.