• Accessory Work:

a) Tempo Deadlifts - 2 x 12 w/ 3-0-X-0 tempo. What this means is that once you Deadlift the weight up, you will take 3 seconds to lower it back to the ground and, with no pause in the bottom, you will explosively lift the bar back up until you hips are fully extended and, with no pause at the top, repeat the 3 second descent back to the floor. You WILL NOT and SHOULD NOT use the same amount of weight here that you would normally use on a set of regular Deadlifts for 12 reps. The emphasis is on controlling the 3 second descent and perfecting our Deadlift mechanics with light to moderate loads.

b) Handstand or Headstand Hold Against Wall (Use a spotter as necessary) - 2 x 20-60 seconds

c) DB Hammer Curl - 2 x 12