Turkey Day!

First 2 videos cover the top portion of the Deadlift.  Third video shows how to set up from bottom position.  I don't care who ya are, do it!

Remember doing this?  Stick ass back, not shoulders down.  Belly button in the whole time.  Only go till good stretch in hammys.


Look familiar?  Same as above but with weight!  Belly button in!  Only go to good stretch in hammys, wt may need to be light to do this properly.  Goal is bottom of knee caps.


Taking it from the floor, get your back in the same position as first few videos.  Note: buddy in video doesn't quite get back in best position- strive for it.  Life might dictate that we need to lift in bad position at some point but there is no reason we need to simply allow that to happen on a regular basis!  If you can't get good back positioning in the set up at the floor raise your bar by a plate or two lying on floor under your wts.

BELLY BUTTON IN!

Workout:
A. Back Squat; 3 sets of 5 reps/ Deadlift 1 set of 5 reps (add 5# to wt.)

B. Shoulder Press; Pick one:
- 3 sets of 5 reps (add 2.5-5# to last time) out of rack, or,
- Power clean wt. to shoulders x1, max shoulder press reps; 3 sets ( ideally 5-10 reps per set)

C. Choose your adventure:
- Practice Deadlifts (don't do for rounds/reps, just practice proper hip hinge and hamstring stretch etc., see video)
- Run steps
- Firefighter Circuit.....

You name it, just make sure you pay attention to yourself and if your energy starts to decline then take a knee and get a good stretch in.  Ideas for time frames:

Working on:
Power- 10-20s hard; 3-5:1 rest (ex: 20s work:100s rest)
Lactic Work- 30-120s work; 3-5:1 rest (ex: 30s work: 90s rest)
Max Aerobic Power- 30-180s work; 1:1 rest (ex. 60s work: 60s rest)

# of sets depends on your intensity level and recoverability, mainly if your performance starts to decline 10% from strongest rep then time to rest, be happy and day dream about turkey!