4.14.12 Strength

Hip/Spine Mobility
Sumo Deadlift “Broad” Strength Ladder
A male with a 400lb DL might look like…
10 @ 135#
9 @ 155#
8 @ 185#
7 @ 205#
6 @ 225#
5 @ 245#
4 @ 275#
3 @ 315#
2 @ 335#
1 @ 365#
12x (each direction) Bulgarian Bag Full Moons @ 17-27# +
10x Toes-to-Bar +
30s FLR
3-5 rounds (not for time)
Cool Down
DL Single:
Byron Y. – 365#
Kara S. – 185# (PR)
Andrew L. – 185#
Mariana F. – tehcnique
Kelly W. – 145#
Holli S. – 150#
Joshua C. – 375#
Ashley C. – technique
Miguel R. – 275#
Susan S. – 155#
Elizabeth F. – 165#
Ashley M. – 195#
Coach’s Comments
“If It’s Not Perfect It’s Wrong”
I’ve had this phrase written on the board all week as a reminder that the goal is not simply to get through a set or to get through a workout. And while the gym is by no means an end in itself (its true purpose is to improve our ability to perform tasks in the real world) the pursuit of excellence within these four walls is a worthy pursuit. I believe, and always have, that in order for the work we do in the gym to find value in the real world we must treat the gym as the real world. Anything worth doing is worth doing perfectly. Perfection is a process. But the simple act of striving for perfection is better than mindless action. 
The weight on the bar is unimportant if the person lifting it is only interested in the outcome and not the “how.” We can all agree that being rich is a wonderful thing. However, getting rich through unethical means is wrong. The outcome is rewarding, the process however is not. Invest in the process and make sure you’re willing to take a few steps back to take a few steps forward. It’s easy to get greedy; to want more weight or to push the pace because you’re so close to “winning.”
If going slower means you squat perfectly each rep than go slower. If not hitting a PR on the deadlift means you protect your back by executing each rep perfectly then save the PR. The point is this: take pride in the process and strive for perfection first. Faster times will be there as the foundation expands. PRs will be there as form becomes more and more automatic. Next time someone asks you how much you deadlift or what you’re fastest Choppin time is, revert the question back as “how much do you deadlift with perfect technique” or “what’s your fastest Choppin time with perfect form?”
I agree that what we do matters. I agree more that how we do it matters more. Strive for perfection. Because if’s it’s not perfect it’s wrong, and no one likes to be wrong.