A. Warm-Up:
- Dynamic Stretching
- 3×10 Back Extension
- 90s L-Sit
B. MWOD:
- Couch Stretch
- Pigeon Stretch
C. WOD:
Deadlift – 3-3-3-3-3-3
********** The “Why” **********
A. Warm-Up:
With a movement like the deadlift coming up for the workout today, you want to be sure and get EVERY muscle firing in your body. Its super important so that you can maximize your strength output…over and over and over. Just like in Tuesday’s push press, the back extension serves as an additional warm-up to get your erectors firing and to also function as a reminder to keep the lumbar spine neutral as you pull the bar from the floor to full extension at the top.
B. MWOD:
The importance of this piece CANNOT be overstated – in a movement such as this, the best way to really allow your body to express all the strength you have is by increasing your flexibility. If your hamstrings, hip flexors, or glutes are tight in any way, your body simply won’t maximize its force production. Crappy position = poor lifting numbers.
C. WOD:
What more can I say about a day like this? We are getting you stronger, period. Why do you care? Does a 500lb deadlift matter to 99% of people at CFG? NO! And it shouldn’t.
The deadlift matters for longterm functionality in life.
Want to be able to pick up your groceries on your own when you’re 60/70/80/90 years old?
Want to be able to pick up your grandkids and swing them around like crazy in your golden years…without blowing out your back?
Want to be able to sit down behind a computer desk for a few hours and then stand up without pain when you need to move around or go to the bathroom?
Then you need to maintain the functional capacity of a solid deadlift.
Notice that I never said you need to be able to lift such and such weight – you need to be able to do it, and do it well. Weight doesn’t matter. The form with which you pick it up does.
