North Coast Miller
Level 9 Valued Member
The bear hug DL's (bear hug two 60lb tubesand and execute deadlift/swing technique) are very challenging. My lower back/glutes really felt great after three sets even with 12 reps per. I can see that it is somewhat limiting due to hug strength being the weak link, but with hands locked it wasn't too bad. I did the rest/pause holding them upright and that made it even tougher. These and backsquats with about 20-30% more weight might make a good option for strength periodizing in the absence of heavy cast iron.
Warm-ups: 5 minute jump rope
bearhug sandbag deadlifts
120lbs 12 reps x2
12 reps - rest/pause 4 reps x2
bent row
132 lbs x 12
152 lbs x 8
152 lbs x 6 drop 132 x 4 reps
circular clean to reverse lunge
40 lbs x 8 reps
50 lbs x 6 reps
50 lbs x 5 reps drop set 40 lbs x 4
kettlebell iron cross
35lbs ea x 6 reps x 2
20 lbs x 10 reps - rest pause 5, 4 reps
Warm-ups: 5 minute jump rope
bearhug sandbag deadlifts
120lbs 12 reps x2
12 reps - rest/pause 4 reps x2
bent row
132 lbs x 12
152 lbs x 8
152 lbs x 6 drop 132 x 4 reps
circular clean to reverse lunge
40 lbs x 8 reps
50 lbs x 6 reps
50 lbs x 5 reps drop set 40 lbs x 4
kettlebell iron cross
35lbs ea x 6 reps x 2
20 lbs x 10 reps - rest pause 5, 4 reps