Full Body:
Tip: RDL vs DEADLIFT
The key difference between a RDL (RDL) and a conventional deadlift lies in the movement’s mechanics. In a RDL, the hips are pushed back to a greater extent with minimal to no movement at the knee, allowing for a bigger stretch in the hamstrings. Conversely, in a conventional deadlift, the knees will end up moving more leading to more engagement in the quadriceps – engaging both the posterior and anterior chain muscles.
The conventional deadlift generally allows for more weight to be moved because of the utilization of the posterior and anterior chain muscles.
There are 3 stations only.
SET UP:
Use both the 2 half racks and the 2 rigs for Deadlift so that we can have up to 8 people doing deadlifts.
Bent over rows can be done in front of the sled track, opposite to deadlift stations But leave the sled track empty for the farmer carry. Up to 4 Barbells aligned together (can accommodate for 8 people : 4 on each Barbell).
Station 1: FOR TIME: 20 min
8-6-4-2 Wall Walks
8-6-4-2 KB / side Front Rack Tall Kneeling To Standing
8-6-4-2 Hanging Knee Tuck
30m KB Farmer Carry after each round (HEAVY)
Workout will look as follows:
Round 1: 10 Wall Walks + 10 KB Front Rack Tall Kneeling To Standing + 20 Hanging Knee Tuck + 30m KB Farmer Carry
Round 2: 8 Wall Walks + 8 KB Front Rack Tall Kneeling To Standing + 16 Hanging Knee Tuck + 30m KB Farmer Carry
Round 3: 6 Wall Walks + 6 KB Front Rack Tall Kneeling To Standing + 12 Hanging Knee Tuck + 30m KB Farmer Carry
Round 4: 6 Wall Walks + 6 KB Front Rack Tall Kneeling To Standing + 12 Hanging Knee Tuck + 30m KB Farmer Carry
Up to the client to use the one minute break between each 10 minutes. But he needs to aim to finish all 4 rounds. Make sure they pick the right weight and don’t finish too fast.
Station 2: STRENGTH INTENSITY: 10 min
5 SETS
6 Touch and Go Conventional Deadlift. Go HEAVY! and keep on increasing the weight until you fail to perform 6 reps. Except for beginners who need to stick to 10 to 12 reps. Record your highest weight and beat it next time. We will see the T&G deadlift alternating on a weekly basis with the RDL.
T&G Deadlift is more challenging than the conventional deadlift since you cannot bang the BB on the floor: As soon as the plates touch the floor, stand back up. Your body remains in tension all the time, no break.
Working Sets:
Set 1 – 6 reps easy
Set 2 – 6 reps – higher weight
Set 3 – 6 reps – higher weight
Set 4 – 6 reps – Higher weight
Set 5- 6 reps – Higher weight
Station 3&4: STRENGTH BALANCE: 10 min
3 WORKING SETS
1) Supinated Bent Over Row 15/12/10
directly into
2) Deficit Push Up (to failure)
Record your highest weight and beat it next time. We will see the Supinated Bent Over Row alternating on a weekly basis with the bent over row.
Use the parallelettes for deficit push up. Keep the DB for the other exercises