Whats better then a bear deadlifting? Though this bear is deadlifting, we won’t be today, both intermediates and regular students will be doing Romanian deadlifts.
This is a repeat.
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 programming from now on and people will be ASSIGNED intermediate programming, 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, Jeff, or Steve will explain it personally. Remember you might reach a 5 by 3 on some lifts, you might not reach it on all lifts at the same time. A good example is a recent new graduate to the 5 by 3 club, Evens. Evens’s bench is now set at 5 by 3, but his other lifts like the squat, press, and deadlift are still at 5′s. Wait until a coach assigns you the 5 by 3.
On to the workout.
Three rounds not for time:
RDL – 6 reps (65% of last working set of your deadlift)
Side plank on elbows – 1 minute each side
Roll into pistol, or goblet squat with 10 second hold at bottom 6 reps
run to warren and back at the end of each set (total of three runs)
Should be a fast workout. (men should touch the tape for the woman’s wall ball target on each jump touch)