Annie ForestAnnie Forest

(608) 301-5506
  • HOME
  • ABOUT ANNIE
  • OUR COACHES
  • SERVICES
    • SEMIPRIVATE TRAINING
    • STRENGTH TRAINING
    • PERSONAL TRAINING
    • PAIN RELIEF
    • EVENTS
  • BLOG
  • CONTACT

Deadlift Day Workout!

by Annie Forest / Friday, 27 March 2015 / Published in Blog Archive

I’ve started to really love deadlift day.

MY FRIEND JESS GOT ME AN EAT, LIFT & BE HAPPY TANK!! I wear it all the times.

MY FRIEND JESS GOT ME AN EAT, LIFT & BE HAPPY TANK!! I wear it all the times.

And given that there are at least two of those per week for me, that’s probably a good thing. My program is currently:

  • Mon: KB Squats & TGU / Deadlift Practice + Pull Up Practice (5 x 5 MED) / HIIT
  • Wed: Functional Training (SLDL, Push Up Variations, Single Leg Squat Variations, Pull of some kind, Carry of some kind) + 30 min Swing Practice
  • Fri: Heavy Goblet + TGU / Deadlift Practice + Pull Up Practice (3-5 x 3 HEAVY)
  • Tu/Th/Weekends: Walk (a lot), run with my dog, mess around in the gym between clients, do yoga and practice my Z-Health VooDoo.

If you’re here for the workout portion of this blog, scroll down. If you’re here to peek into my brain, here you go:

That’s me admitting that I’m only in the gym three days/week on a regular basis. I’m working on it. (Some days “it” is not feeling guilty and some days “it” is adding an extra day or two.)

I made the hilarious mistake of getting on the scale the other day and, satisfied, I grabbed my BEI (bioelectrical impedance device = fat calculator) “just to see.” It said something dirty to me and I don’t mean in a sexy way. It said my body fat % was a number that I’m not willing to put on the internet. But here’s the thing: I don’t care. I didn’t care. I don’t care. I just started yelling at my husband from down the hallway … “___ f@#$% percent! ___ f!@#$ percent! But look how good I look!!!” That is actually what came out of my mouth.

 I have never been more satisfied or engaged or happy go lucky in my LIFE when it comes to my workouts. I just show up, take an hour break from life and leave a little lighter in my chest and happier in my glutes (which have never looked better.) It’s the best feeling ever. Word of advise? 

Takeaway? Show up. Do the minimum effective dose. Get on living your bad ass rockstar life. Deadlift day should be a happy day!! If it’s not? Go grab a hula hoop or ride your bike or take zumba (k. maybe not that.) or whatever makes your feel like I feel on deadlift day. Like I picked up something heavy then put that fucker back down.

Just here for the workout? 

Warm Up 3 sets:

  • 5 x Goblet Squat
  • 1 + 1 x TGU R/L

Deadlift / Pull Up Practice 3-5 sets:

  • 3-5 x Deadlift @ 70% 1RM
  • 50% max Pull Ups (can do 10 no problem? weight those sons of bitches.)
  • OS, Z-Health or whatever reset makes you happy

“Core” 3 sets:

  • 8 x Palov Press R/L
  • 8 x Ab Wheel Roll Out

HIIT: Tabbatta (20 sec work / 10 sec rest // 8 rounds)

  • Deck Squats
  • Speed Rope
  • 2-Hand Kettlebell Swings
  • Sprawls
  • Repeat

Rest for 2 min. Repeat.

What you can read next

Calm the f!@# Down. That hasn’t happened yet.
Take a G#/@!mn Vacation, Already!
Small Corrections for Big Health Changes

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recent Posts

  • When Hard Things Happen.

    Yesterday was a really hard day. Like … r...
  • holiday triggers

    5 Tips for Managing Triggers During the Holidays

    Do the holidays leave you feeling scared? Overw...
  • fitness

    Switch this to Reach Your Fitness Goals

    I talked last week about this ONE WORD that&#82...
  • Are you sabotaging your fitness goals?

    The power of one word to dismantle all your eff...
  • body love in mirror

    Progress and Self Acceptance: The Paradox.

    Hi. I love you. Please stop trying to substitut...

ARCHIVES

  • March 2020
  • November 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • October 2015
  • September 2015
  • May 2015
  • April 2015
  • March 2015
Subscribe to Annie's Newsletter

About Annie Forest

Anne Forest is an SFG II Kettlebell Instructor, 200 Hour Registered Yoga Teacher, Certified Personal Trainer, and Certified Z Health Practitioner specializing in the neurology of pain and performance and the intersection of corrective exercise and neurological change. She works with people in pain, helps athletes with goals of all shapes and sizes, and trains Strong First candidates on their path to certification.

Menu

  • HOME
  • ABOUT ANNIE
  • OUR COACHES
  • SERVICES
    • SEMIPRIVATE TRAINING
    • STRENGTH TRAINING
    • PERSONAL TRAINING
    • PAIN RELIEF
    • EVENTS
  • BLOG
  • CONTACT

Follow Us

Location

133 S. Butler Madison, WI 53703

© 2019 All rights reserved | SITEMAP

Terms of Use

TOP