Above: Jess King pulls 285 at Catalyst Games 2010.
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Then:
Glute-Ham Raise 3 x 12
Reverse Hyperextension 3 x 12
It's a posterior-chain strength day! The medical community is finally coming to the viewpoint that strength – not bed rest, or the avoidance of lifting – is critical for lower-back pain reduction. The deadlift doesn't just "work the back" – it teaches the hamstrings, glutes, and 'little guys' to work together to move a load from floor to waist. While it's not commonly referred to as a 'fast lift,' the deadlift recruits muscle fibre at a screaming rate, especially when you're pulling heavy. Don't bounce the bar between reps; pause and breathe.