The Deadlift seems to be working well on Friday, we will continue to program it on Friday with the option for intermediates to perform Romanian Deadlifts instead on assigned days.
What the fuck is a intermediate?!
As we have grown in membership, some of our senior members are growing as well, and that means adding weight to the bar becomes harder and harder. A beginner is not a beginner is the sense of training, but in adaptation. See chart below.
Adding 10 lbs to lower body lifts and 5 lbs to upper body lifts only lasts so long. Beginners can keep this adaptation on a daily basis but as they start to fail, the adaptation starts to move towards a weekly basis. Though harder an intermediate is stronger and adapts better to loads, the only thing needed besides a new adaptation is time spend under the bar. You will see intermediate programing from now on and people will be ASSIGNED intermediate programing, they are not given the choice to pick. If a coach has told you to take a 5 by 3 approach on a lift, it is because he or she knows that you teetering on the edge of intermediate and they want you to keep your gains as long as possible. If you have direct questions for a coach, Sam or Steve will explain it personally.
Ok, lets get moving!
Deadlifts three sets of 5
Intermediates perform three sets of 6 Romanian Deadlifts (keep grip pronated – double-overhand grip)
Three rounds for time:
500 meter row
15 sumo deadlift high-pulls with KB
25 swings Russian 24/32