Going to the Well

A few years back my good friend and former co worker from Athletes' Performance Luke Richesson was training for a deadlift competition. Luke is the most powerful coach I have ever worked with. Not only can he lift big weights but he can get others to do it as well. He motivated me to train and attain a 506.2 lb deadlift in 2003. We had a conversation I will never forget. I asked him how training was going and what numbers he wanted to hit. He told that he was shooting for 650 lbs. at a body weight of around 200 lbs. and sub 10% body fat. But he said something else that day that left an impression. "If I am going to hit my goal I will have to go to the well about 3 - 4 more times" said Luke in between 400 lb sets of RDL's. What Luke meant was that every few weeks he was going to have to make the long journey to get in a savage session and do all the work he could muster to earn what he wanted. It was as if he were living in a village and had to travel many miles to the water source and bring it back for survival. His goal was massive and it was going to take a few special workouts to do the extra work that no matter how bad you want it it will be a fight that is going to hurt and leave you feeling it for days after. To be great you have to get your mind and body right too. "Go To The Well".

Wednesday "Well WOD"

1 x 20 Front or Back Squats

Get in a great extended warm up of stretching and some cardio. Do at least 4 warm up sets to get in the groove. Dumbbells or a barbell is fine. Prepare for the long fight. Full Range of Motion (ROM) and get your mind right because you may do 5 reps out of the gate and pause for a few breaths do 4 more, a few breaths and eventually you will likely be doing singles all the way home. Do not put the bar down. Stand there and stay in the fight. Dig deep and exceed expectations today.

Luke's best deadlift 650.2 lbs.

Train Fun!