12.27.12 Strength

Workout
5 minutes to sweat
Then:
20x Balancing Leg Swings (each direction) 
2×5 Wall Squats
2x15m Lunge + Balance + SLDL
Then:
Work up to 5RM Sumo DL
10-8-5-5-5
Then:
Deadlift “Narrow” Strength Ladder
2x (5-4-3-2-1)
Then:
KBS Drop Set
30x KBS @ 70#
20x KBS @ 60#
10x KBS @ 50#
Rest 3 minutes, repeat ONCE 
Then:
Cool Down
 
Results
[gp_workout1]
 
Coach’s Comments
It was nice to engage in a pure strength workout for a change. I’ve been doing so many met-cons lately I forgot what it felt like to rest between sets. On top of that we did deadlifts, which is a lift I need desperately to work on. The results of the 5-4-3-2-1 Deadlift was as follows. 
 
Xeve:
1st and 2nd wave
5 reps @ 225/245
4 reps @ 245/255
3 reps @ 265/275
2 reps @ 275/285
1 rep @ 295/315
 
Coach:
1st and 2nd wave
5 reps @ 275/285
4 reps @ 295/305
3 reps @ 315/325
2 reps @ 325/335
1 rep @ 335/355
 
This would make a great group workout except for the time it takes to complete. The rest alone is over 25 minutes. That said I’ll make a few adjustments. Perhaps a 2x (5-3-1) would be faster while producing similar effects.
 
On a side note I finished an article on rest called “Work Hard, Rest Harder.” I just have to add the bells and whistles before I post it tomorrow.
 
Photo

We discussed the intricacies of the DL a little today. Everything from foot position to the integration of the shoulders and hips. When trying to fine-tune any exercise focus on 1-2 technical points at a time. Today it was keep the chest high and drive the shoulders up.