Deadlift
Duration: 15:00
4 Sets:
3 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps
• Build In Weight To Technical Failure
• Aim for ~80-85% of 1RM -
• Rest 2-3 Minutes Between Sets
Enter your 1RM for Deadlift
STIMULUS
- Overview: This is the fourth week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.
- We're contrasting heavy deadlifts with broad jumps to stimulate power development. BE EXPLOSIVE with your broad jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.
- Shoulders must end behind the barbell at the top of every rep.
- These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.
- A rough estimate of where you might complete these reps is at 80-85% of your 1RM deadlift. Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
- Score: 4 Sets of Load
SUBSTITUTIONS
DEADLIFT
- Reduce Loading
- Romanian Deadlifts
- Sub Dumbbells or Kettlebells
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
BROAD JUMPS
- Max Height Vertical Jumps
- High Box Jumps
- Squat Jumps
- Jumping Lunges
MOVEMENT PREP
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
6 Deadlifts
4 Deadlifts @ A Light Weight
2 Deadlifts @ A Moderate Weight
Build to Working Weight