Deadlift 6/23/11 Intensity Week 1

I'm going to make a real effort to keep a log of this stuff on here. So here it goes.

This was Day 3 Week 1 of an Intensity Block.I'm not going to bother posting the other two workouts.

Warmup:  Foam Rolling and Lax Ball Work;  AIS For Hip Flexors, ADDuctors and Hamstrings And Pigeon.  Pigeon is performed without a rope but you simply rotate IN to the glue on stretch by your own control then press a tad further by twisting on the support surface into the glute.  And Weingroff extension with roller between legs.

Dynamic: Squat to Stand: Reverse Lunge w/ Rotation;  Single Leg Bridge; X-Band Walk.  20kg swingx20


A1) Deadlift:  Worked up to 470x2 @10  then did 3 sets of 445x2@9..  Strength finally coming around with better technique.

B1) Front Squat:   235x4sets @9

C1) KB Swing: 28kgx  35,20,20   (Experimenting with higher rep swings)

D1) 1/2 Kneeling Chop/Lift circuit
D2) Strict hanging 1 leg raises x  10,8,8


Happy with this workout. In the next month i'll be investing in a Deadlift bar because the one I have now is super stiff and has no play to it whatsoever. Progress none the less..


Finished with AIS for Hip flexors/adductors/ and Hamstrings.