Thursday – 140731

Ben Marsh - Deadlift

Ben Marsh

Over the last year, the Deadlift has really become my favorite exercise. It’s so basic and primal. “Can you lift that thing up?” You either do or you don’t. You never have to wonder whether you went below parallel, and it does not require quick elbows or a high degree of coordination.

What it does require is DISCIPLINE.

Take your time setting up for each of your lifts today, including during the workout. You should maintain a neutral spine position throughout the duration of each repetition and each set. Once you find tension in your posterior chain for the first rep, keep it there.

When I see your shoulders get pulled forward, your lower back rounding and/or your hips hips scooping posteriorly, it is often the result of a lack of discipline, not a lack of strength. Knock it off.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Strength

Deadlift*
3-3-3+
90%(70-80-90%)

WOD

10 Deadlifts 275/185
Run 200m
8 Deadlifts
Run 200m
6 Deadlifts
Run 200m
4 Deadlifts
Run 200m
2 Deadlifts
Run 200m

Cashout

2 Minute AMRAP

Flutter Kicks

Legs must hit perpendicular to floor

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