Aug 27, 2017

Monday 2017.8.28

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10-12 Air squats
10-12 GHD hip extensions
10-12 KB light swings (eye level)
Then
DL progressions to working load(s)

WOD

Deadlift: 3-3-3-3-3-3-3-3-3-3
That’s 10 sets of 3.

The object is not to grind out 10 sets of the heaviest three’s you can.  This rep scheme was made famous by Westside Barbell’s Louie Simmons, who used it as a dynamic exercise for speed.  The idea is to use 70-85% of your three rep max, applying some speed to the lift, not a lot, just faster than a heavy three, and only as fast as you can go with really, really good form (remember: accuracy, consistency, intensity).

What happens when you do ten sets of three? Here are some of the benefits:
• In a lift like the deadlift, where the set up can often be half the battle, this gives you more opportunities to learn how to set up properly.
• Fatigue per set is kept to a minimum, reducing the possibility of injury. It’s rare to hear of people hurting themselves on the first rep of a set, but far more common for people to push hard while fatigued and hurt themselves on the eighth, ninth, or tenth rep.

Post loads to comments.

5 comments:

Melissa Salamanca said...

175-185-195-200-200-195-185-175-175-175

Faith Lee said...

Did all 10 sets at 95lb. Working back up to my previous max weight but taking it slow.

William Branch said...

135 5x,185 2x, 205 3x

monroe said...

I did snatch-grip deads, 135x3x5, 205x3x5

Samuel Lyon said...

10 sets at 205...Still feeling it!