Deadlift
Duration: 15:00
4 Sets:
5 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps
• Build In Weight To Technical Failure
• Aim for ~75-80% of 1RM -
• Rest 2-3 Minutes Between Sets
Score: Heaviest Load
ABSOLUTE STRENGTH & EXPLOSIVE POWER
Enter your 1RM for Deadlift
STIMULUS
- Overview: This is the second week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements.
- 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.
- Your working sets should land within the suggested percentage range. A rough estimate of where you might complete these reps is at 75-80% 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.
- Fitness Attributes Improved: Absolute Strength & Explosive Power
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
10 Back Rack Trunk Rotations
10 Deadlifts
4 Deadlifts @ A Light Weight
2 Deadlifts @ A Moderate Weight
Build to Working Weight