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

Series 2 Week 1 Dynamic Squats

Warm Up:
5 Pullups:

Static Lunges
Air Squats
Squat Bottom Holds
Hip Thrust Crawl
Step Up Ladder


PLAY:
5 Pullups:
Practice Knee Jumps and  Pistols

Workout:
Dynamic Squats:

8X2 Box Squats
First Set 50% Max add 10/20lbs each  set
Focus on Explosion, try to make the bar launch off your back
5 Pullups between each set

Accessory Work:
Good Mornings 4X5
5 Pullups Between Each Set

Glute - Ham Raises using barbell 4X10
http://www.youtube.com/watch?v=pzvMiCxzOBI
5 Pullups Between Each set

Russian Twists X 5
 (stack 4 25lb plates move to one side one at a time then back, keep feet off the ground)
http://www.youtube.com/watch?v=CWvFmjd5c3s
5 Pullups Between Each set

Static Work:
Max Length Wall Sit every 30 seconds workout partner hands you another 25lb plate to put on your lap

Week 3 Speed Overhead

Warmup

• PVC Pass Throughs
• Foam Roll Upper Back / Lats
• Shoulder Crawl

For Fun 

• Attempt Center of the Room Handstand
• Attempt Hand Stand Holding Keg
• Attempt Ring Hand Stand

For Work

• Power Clean 8X2 Work your way up to near 80%
• Warmup with Strict Press Sets
• 3X50%
• 5X60%
• 3X70%
• 1X80%

Then

• Tabata Push Press @50% Max Track Reps
• 10 Reps of 3 Keg Clean followed by 3 presses
• Kette Bell Waiters Carry Obstacle Course
• over boxes, and across balance beam
• start off with light KB, increase weight until you can't make it

• 3X10
• Kettlebell Snatch (each arm)
• Ring Pushups
• Ring Dips

• 30 Each (Break up however you want)
• Wide Grip Pullups (Focus on Negatives)
• Overhead Triceps Extension
• Dumbbell Front Raises
• Dumbbell Lateral Raises

For Torture

• 3X Hand Stand Holds for Max Time

Week 3 Max Effort Squat

Warmup:

You know the drill, or make one up

Max Effort Squat (any squat variation)  – 1-2 reps

• 2 Rep Front Squat Max 
• (go to failure here)
• 1 Rep Max Hole Squat 
• (start at 50% max back squat work your way up)
• Followed by 8x1 @65% 
• Max Weight walkout 
• (weight on Shoulders as for back squat, hold up to 30 seconds) 
• Back Squat Drop Sets:
•  start at 80% max
•   Rep Out
•  Have someone remove 10lbs from each side and 
•   Rep Out Immediately
•  Repeat
•  (Work your way down to the bar)
•  Track Total Reps 

Week 2 Speed Deadlift

 Warmup:

• Light Foam Rolling the hips
• Mobility exercisesa. 
• Shoulder Crawl
• Rotational Throw
• Broad Jump
• Hip Thrust Crawl

Workout:

• Speed Deadlifts –70% x 8 x 1 with exactly  30 seconds rest between lifts
• Deficit Deadlift 2 X 10 @65%
• Stiff Leg Deadlift 2 X 10 @50% 
• Max Height Box Jump
• Stone Over Bar Ladder (for time)
• Back Medley 3 X 10
• GHR –
• Barbell Rows  
• Shrugs
• Wide Grip Pullups 

• (slow down descent, if you can't get the pull-up concentrate on negatives, we want slow negatives to build the back here)

• Muscle Exhaustion Set 3X Failure
• Barbell Curls 
• Renegade Rows
• To perform this exercise, get into a pushup position while holding on to a kettlebell in each hand. Arm positioning should be just less than shoulder width apart. While pushing one hand, pull with the other kettlebelll. Hold the kettlebell in the top position for 1 second, then lower it to the floor and push it into the floor. At the same moment, pull the other kettlebell with the opposite arm.
• Ring Pushups

Week 2 Max Overhead

1. Foam Rolling- get into the shoulders with a medicine ball2. Shoulder complex warm up/stress with PVC pipe.3. Jump rope for 3-5 minutes4. Overhead squats with an empty bar

Warmup:

Foam Rolling- get into the shoulders with a racquet ball

Shoulder pass throughs
Dead Hangs
Pullups 

Overhead squats with an empty bar

Overhead Work:

• Fun With Log (Up and Down the Rive)
• Warm up with Barbell Strict Press to near max
• Max Log Strict Press 
• followed by 
• Max Log Push Press (take adequate rest between sets)
• Once a Max Has been found (dig deep) then start working your way back down the river (here is where the work is done)
• take off 5 lbs, do as many unbroken  push presses as possible, take off 5 more lbs repeat, about 30second rest between sets (the time it takes to change plates and catch your breath should be adequate)
• once you get to a weight you can strict press again switch over to strict press and rep out, take off 5 more pounds, continue down until you are at just the bar

• Keg Snatches (try and get 5 to 8 snatches if your arms have anything left)

• Tabata Hand Stand Holds (If your feeling froggy try this without the wall)

• Shoulder Medley 3 X10 (Do each of these exercises slow focusing on building strength not explosive here)
• Kettlebell single arm press  (each arm you can rotate arms)
• Elevated Pushups (feet on box) 
• Bent Over Dumbbell Row 
• Band Pushdowns  
• Regular Grip 2 x 10 with 2 second pause at lockout
• Hammer Grip 2 x 10 with 2 second pause at lockout

• Crucifix Dumbell Holds (max time / weight, try and get to where 1 minute id hard but doable for first round, do 5 rounds with that weight)

Week 2 Repetition Back Squat

Warmup:

• Light Foam Rolling the hips
• Mobility exercisesa. 
• Leg swings
• Fire Hydrants
• Bodyweight squats
• Static Lunge stretch (concentrate on stretching the hip flexorsand squeeze the glute)
• Kettlebell swings 5 Rep Ladder (Light to Moderate)

Workout:

• Power Cleans 2 Reps each weight to about 80% (if you feel froggy max)
• 20 Rep Max Back Squat
• Front Pause Squat 2X8@50%
• Heavy Kettlebell 3X10
• If you missed Dips Last week, 3X Max Unbroken Dips 
• (if unbroken is less than 10 then complete 30)

Finisher:

• Sally with PVC Overhead
• Take a Nap you just earned it

Week 1 Day 5 - Bench

Warm Up 

• Child's Pose to Kneeling to Standing no Hands 5X5
• Rigid Foam Rolling Whole Back
• Side Twists with Med Ball
• Lay on Flat Back Toss Wall Ball as high as possible catch lower to chest repeat (5X5)
• PVC Pass Throughs
• One Arm Dead Hang

Strenght:

• Bench Press
• 5x50%
• 3x60%
• 2x70%
• 1x75%
• 80% Rep Test
• Close Grip Bench  
• 2x4x85%
• Dumbell Bench 5 Rep Incline Ladder 
• 50lbs
• Bent Over Side Raise 
• 2x10
• Tri Pushdowns 
• 2x10
• 3 Rep Curl Ladder Ascending Weights
•  (Record Heaviest Weight Achieved)
• Ring Dip to L-Sit on Rings 
• 4X4
• Stone Overhead Strict Press 
• 2 X 10 @ 70lb
• Perfect Pushups Feet Elevated 
• Max Reps at Various Heights (Get Creative, can use rings for a better challenge)

Week 1 Day 4 HTFU Strongman Deadlift Max Effort

Warmup:

• 3 Rounds
• Duck Walk
• Hip Up and Overs
• Air Squats
• Box Jump Ladder 

Workout:

• Max Axle Deadlift – 1-2 reps
• Double Overhand Grip Until Failure then Mix Grip first half to test / work on grip strength 
• Record Both Grip Maxes

• Deficit Deadlift 3X5@65%
• Record Weight

• Stone Chest Carry Ladder 
• (Length of Gym, if you have a shorter gym do more stones) 
• Start with Light Stone or Kettle-bell Carry it across the gym set it on the floor come back pick up the next, keep getting heavier until you can't make it across, stop there, recover, and then carry each back in the same fashion
• Record Heaviest Stone Completed (no drops)

• Bend Over Dumbell Rows 
• Pause (Top and Bottom) 3X8 AHAP
• Record Weight Used

• Suitcase KB Carry 
• with Box Step Up and Over obstacles AHAP
• Record Weight Used

• Tabata Tire Flips / L-Hangs 
• Tire Flip for 20 seconds, rest 10, L- Hang 20 seconds, Repeat 4 Rounds, 
• Record Tire Flips and Number of Times you drop legs on L hang

• 3 X Max Softball Grip Pull-ups (Record Total Reps)

Week1 - Day 2 - HTFU STRONGMAN -Repitition Overhead

Military press:
5x50% 70lb
3x60% 85lb
2x70% 100lb
1x75% 105lb
1x80% 115lb

Seated dumbbell press:
1x10 40lb
1x10 45lb
2x5 50lb

Bent over barbell row
3x8 95lb

Dumbbell lat side raise:
1x10 @ 15lb
1x10 @ 20lb
2x5 @25lb

Kettlebell shoulder press (one arm at a time switch arms):
1x10 @ 26lb
1x10 @ 35lb

Barbell push press
3x10 @95lb

Kettlebell overhead lunges (single arm) 1x10 each leg
Kettlebell overhead step up 3x10 each leg

Ab wheel 3x10 

Week1 Day 3 - Play / Mobility

Tuesday (Play Day)
Warm Up Mobility – (3 rounds)
Deadhang	– 30sec
Vertical Jump	– 10x – 3ft
Deep Squat	– 10x
Skill – Vertical Jump to Dead Hang	– 15x – max height or distance
Core Strenth
3 Rounds
Chest Throw	– 10x – 30lbs
Inverted Crawl	– 30ft
Warmup / Mobility
Deep Knee Bend	15
Shoulder Crawl	30 ft
Hip Thrust Crawl	30 ft
Skill- Forward Roll	15x (left and right)
3 Rounds
Balancing Walk	12 ft
Pivot Reverse	2x (left and right)
Med Ball Rotational Throw	10x (left and right)
Chest Carry Shoulder Carry	40ft 40 ft

Week 1 Day 1 HTFU Strongman - Speed Squat

WarmUp

• Light Foam Rolling the hips
• Mobility exercises

• Fire Hydrant 3X10 each position 
• http://www.youtube.com/watch?v=qmcvTCrnzH8
• Leg Swings 20 each leg
• Static Lunges 10X hold for 20 count
• Air Squats 3X5 hold 5th for 30 seconds at bottom
• Kettlebell swings 5X5 start light work up to heavy

Strength Set

• Speed Squat Series  (30 Second rest between sets)
• Speed Back Squat   10X2@50%
• Speed Front Squat 5X2@50%
• Overhead Squat 5X2@50%
• Sand Bag Walking Lunges 3X10
• Band Leg Extension (Light) 3X12 http://www.youtube.com/watch?v=mK9bJyvCcpg
• Standing Barbell Calf Raises  3X25 http://www.youtube.com/watch?v=3UWi44yN-wM

Play

Warm Up Mobility – (3 rounds)
Deadhang	– 30sec
Vertical Jump	– 10x – 3ft
Skill – Vertical Jump to Dead Hang	– 15x – max height or distance

Cool Down

• 200m Jog / row
• Foam Rolling
• Static Lunges
• Hip Yoga http://www.youtube.com/watch?v=U8VbUplUHvU