Press Deadlift Workout
PRESS
Performance
1-1-1
Fitness
3-3-3
Establish a new 1 or 3RM Press. If you’re newer, then go for the 3RM (no tempo). The movement standards are as follows:
Feet may not move and must stay flat throughout the lift.
Knees must remain fully extended and locked out.
A small lay back is permissible, but must not be excessive.
Barbell must finish over the shoulder blades and mid-line of the body.
DEADLIFT
Performance
1-1-1
Fitness
3-3-3
Establish a new 1 or 3RM Deadlift. Conventional or Sumo, lifter’s choice. Control the barbell back to the floor after the rep. If you’re newer, then go for the 3RM. The 3RM may be touch-and-go (no tempo). The movement standards are as follows:
Neutral spine throughout
No “hitching” or “ramping”
Finish with knees and hips fully locked out and shoulders behind the bar.
Warm up and test your Press, followed by a Deadlift test. NOT a superset today.
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