February 23, 2013
February 25, 2013
Monday, 2/25/13

Strength: 5 x 1-1-1 Deficit Deadlift
(3 single reps, control descent and reset at the bottom each time)

Finisher: 2 x Circuit of
– 10-15 GHD Hip Extension
– – 10 Burpees
– 15 Paloff Press/side
– – 10 Burpees
– 5 Bar Rollouts or Prone Hollow Hold for time
– – 10 Burpees



  1. edgy reggie says:

    On another note: Will Saturday’s open house flyer get posted online?

  2. Dave Eckmann says:

    Ultimately worked up to 225#.

    Not too bad, though been a while since I deadlifted, so form is an issue.

    Had a fun weekend and will most likely take a few more days to get back into the groove.

  3. Julia says:

    DLs – good to work on form, especially how to do a better job of keeping the bar in close when bringing it down (thanks Sara!).

    Core – opted for abwheel rollouts, which I’ve struggled with a lot in the past, but turned out pretty manageable for today, at least in these small sets. Before, they’ve often felt like a huge strain on my shoulders, but today, I think the overall emphasis on core stability + staying tight (but tight in the right places) really helped to round things out. (pun intended.) Chris also pointed out that the head should be neutral, rather than turtling in, which helped as well.

    thanks guys! and happy birthday (Big & Tall) Ben!

  4. Sara says:

    Came in at 5:30 to do this workout. I was working with 195# on the last 2 sets. They felt pretty good. My PT and I had some breakthroughs last week and this week at my appointments. I came into class looser and with more mobility in my lower back on the right side than I have had in the last 3 years. The deficit deadlifts were a good test. They are also great for me because I fail on DLs because I can’t pull the bar more than 2 inches.