Deadliftmageddon Series 3 Week 3 Repetition Deadlift

Warmup:

Do Warmup Stuff

Play:

Jump Around

• Jump Overs
• Jump to Rings
• Spin Jumps
• Jump from Box to Box
• Try Weighted Vest Jump Overs (you will be amazed how big of a wuss this turns you into)

Work:

• Power Cleans: 8X1 Work Up to a Single Heavy Pull (if you feel froggy max it)
• Death By Deadlift:
• With a Clock Running at the start of EveryMinute
• 65% Max
• At start of First Minute do 1 Deadlift then
• At start of Second mInute do 2 Deadlifts until you can't complete
• Stone to Shoulder 2 Rep Ladder
• followed by
• Stone to Shoulder 5 Rep Ladder
• followed by
• 10X 1 Stone Deadlift 50%Max Barbell Deadlift
• followed
• Tabata Tire Flips

Accessory:

• 3X10 KB Fun
• KB Lat Side Raises
• KB Lat Front Raises
• KB Rows
• KB Presses
• KB Swings
• KB Turkish Getups

Event:

• Stone Chest Carry / Farmers Carry Medley

SERIES 2 WEEK 3 DYNAMIC OVERHEAD

PVC Drills
Lying Wall Ball Toss
Roll Out T-Spine
Shoulder Crawl
Dead Hangs

Play
Wall Balls Catch Over the Ladder
Alligator Walks
Monkey Bar Across Rings or Bar


3 Rounds of
1 Minute Stations 1 Minute Rest
Legless Wall Balls
Plate Press
Log Press
Push Press (50% Max)


Floor Bench
Wide Grip Pullups
Snatch Grip Press
Tire Press
Stone Press
Box Press
Dumbell Log Grip Press

Event:
Stone Toss Overs

Series 2 Week 3 Max Squat

Play. Bar Climb Overs
Practice Front / Back Rolls
Balance Beam Squats
Human Flag Progressions

2 Rep Max Back Squat
1 Rep Max OHS


Sand Bag Squats 3 X 10
Keg Squats 3X10 o 10X3
Bent Over Rows
Band Face Pulls

10X5
Ring Rows
Ring Dips
Ring Pushups
Chest To Bar Pullups
1 Minute Rest

Lat Side Raises
Lat Front Raises
Dumbell Sing Arm Row
Wide Grip Pullups

YTL's
Max 30 Second Weighted Plank Hold

"5's" deadlift everything (Series 2 Week 2 Day 3)

"5's" Deadlift Everything (Everything in sets of 5)

**100 Series Strict Toes to Bar (do sets of 5 spread throughout workout)

Warmup:

• 5 Strict Toes to Bar
• Russian baby makers
• 5 Strict Toes to Bar
• Duck walk
• 5 Strict Toes to Bar
• Hip up and overs 
• 5 Strict Toes to Bar
• Foam roll lumbar spine
• 5 Strict Toes to Bar
• Hip thrust crawl 
• 5 Strict Toes to Bar

Play: 

• Max height box jump 
• 5 Strict Toes to Bar
• One Arm Dead Hang Progressions (Try to hold for 30 seconds between box jump sets)
• 5 Strict Toes to Bar
• Front Pinch Plate Deadlift and Carry (how many plates can you pinch together)
• 5 Strict Toes to Bar

Work:

Work to a moderately heavy unbroken 5 Rep then 5X5 of each with 30 Second Rest Between

• Sumo deadlift high pull with Axle bar 
• 5 Strict Toes to Bar
• Sumo deadlift with Axle Bar
• 5 Strict Toes to Bar
• Sumo deadlift high pull with barbell
• 5 Strict Toes to Bar
• Sumo deadlift with barbell
• 5 Strict Toes to Bar
• Deficit deadlift around 50%
• start with one plate end with 5 plates
• Add a 10# plate do 5 more
• 5 Strict Toes to Bar
• Stiff Leg Deadlift

• 5 Strict Toes to Bar
• Deadlift stone ladder (5 Rounds)
• 5 Strict Toes to Bar
• Deadlift keg 
• 5 Strict Toes to Bar

Events: 

• Backwards static sled pull to max unbroken weight
• 5 Strict Toes to Bar
• Farmers Walk with Barbells (work on balancing barbells (this will be tough)
• 5 Strict Toes to Bar
• Tabata stone carries for weight moved (start light stone and increase carry every stone you can to one side of the gym then when you run out carry back)
• 5 Strict Toes to Bar

Series 2 Week 2 Day 2 Max Overhead

Warmup:

• PVC Pass Throughs
• Band Pull Aparts
• Roll Out T-Spine
• Lacrosse Ball Lats
• Dead Hangs
• Plyo Pushups
• Lying Wall Ball Chest Toss and Catch

Play:

• Fun with Hand Stands
• Attempt Center of the Room Hand Stand Hold
• Ring Hand Stand Hold
• Keg Hand Stand Hold
• Hand Stand Walks

Work:

• 1 Rep Max Power Clean
• 1 Rep Max Snatch
• 2 Rep Max Clean and Jerk
• Max Dead Bench
• 3 X 10
• Keg Snatch (Find a Weight you can do and do 10 Reps)
• Keg Clean and Jerk (Find a Weight you can do and do 10 Reps)
• Stone Press (Find a Stone you can Press shoulder to overhead for 10 reps without dropping)
• Box Press (Find Largest Box you can press shoulder to overhead)

Event:

• Overhead Walks with Step Overs
• Start with Boxes
• Try Kegs
• Then Load the Barbell, find out how much weight you can balance and walk across the room holding, have a fixed start and end point

Series 2 Week 2 Day 1 Repetition Squat

Warmup:

• Walking Lunges
• Hip Up and Overs
• Foam Roll Lumbar Spine and TSpine
• Duck Walks

Play:

• Medicine Ball Overhead Reverse Throw Bowling
• Try to hit the first persons ball with yours
• Standing Broad Jump for Distance 
• 5 Attempts
• Running Broad Jump for Distance
• 5 Attempts
• Weight Plate Frogger
• Jump From Plate to Plate Holding the Next Plate when you get to the end toss it to a spot to make the next jump
• Start with 45lb plates, move to 35lb, move to 25lb, 15lb, etc....
• Make the distances progressively more difficult
• Mix in some boxes of carrying heights to make it more challenging 

Work:

• Front Squat 10 Rep Max (with workup/workdown)
• start with bar do 10 Reps
• add 10/25/45 lb plates, do 10 reps
• repeat until you don't complete 10
• finish the set you are on to 10
• reverse back down the sequence doing 10 reps until you are back at bar

Event:

• Tire Time
• 3 Rounds
• Flip Heavy Tire Length of Gym
• Reverse Overhead Toss a Lighter Tire Back
• Keep Time to complete full set down and back
• Rest 2 Minutes
• Repeat
• Try to beat previous time with each set

Series 2 Week 1 Repetition Overhead

Warmup:

• 5 Ring Dips
• PVC Pass Throughs (Start Wide get as tight as possible)
• Foam Roller Pullover: 
• http://www.youtube.com/watch?v=g9fn22z5ol4
• T-Spine Mobility Work
• http://www.youtube.com/watch?v=k2j1cGdFAhM
• 5 Ring Dips
• Dead Hangs 
• 3X30 Second 
• 5 Ring Dips
• Plyo-Pushups 
• 10X 2 (explode, get higher each time)
• 5 Ring Dips

Working Set:

• Strict Press
• 5X50%
• 5 Ring Dips
• 5X55%
• 5 Ring Dips
• 5X60%
• 5 Ring Dips
• 5X65%
• 5 Ring Dips
• 5X70%

• Bear Complex (- Squats) 8X10 (Work towards 10 Rep Max)
• 5 Ring Dips Between Each Set

Play:

• Keg Wheel Barrel Walks (feet on keg try to drag yourself walking across floor with hands

Assessory Work:

• 5X5
• Kettlebell Upside Down Press 
• Flat Bench / Incline Bench / Ultra Incline 
• Ring Pushups
• Ring Dips
• Dumbell Rows
• Lat Side Raises
• Front Raises
• Ring Rows

• Overhead Sled Pull