Friday – 141121

Mike Deelo, 540lbs

We’re going to have a little fun and run Ed Coan’s Deadlift Program for the next 10-weeks.

Percentages will be based on your “Goal Weight,” not your current 1-rep max. It is better to pick a conservative goal and complete all 10 weeks of the program with a strong and healthy back than to pick an astronomical goal only to either fail or become injured half way through the program. A goal that is 10-30lbs above your current 1RM is appropriate.

N.B. – Mike D is strong as an ox. Literally. I have met oxen that are not as strong as he. I will tolerate roundness in his thoracic spine that I will not tolerate in a beginner lifter.The massive erectors and thick upper back on this guy keep his spine healthy and safe. Strong Work, Mike.

Warmup

Matt Chan Warmup
CrossFit Warmup

Strength

Deadlift
2 @ 80% of goal

then,

6 X 3 @ 65% with 90 s rest

WOD

3-6-9-12-15-18-21

Kettlebell Swings (53/35)
Box Jump (24/20)

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