'***We will be doing a Deadlift program every Tuesday for the next 10 weeks. In order to use the correct weight, you take your 1 RM and add 30# to it, then use that weight when calculating percentages. For example, if your 1 RM is 170#, and the prescription calls for 75%, you take 75% of 200# (170#+30#).
*Make sure you do both Strength 1 and 2. Strength 2 is DL accessory work
Lifting:
A. 3 x 2 Squat Clean
B. 2 x 2 Hang Squat Clean (above knee)
C. 3 x 2 Clean High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)
Strength 1: Deadlift
A. 1 x 2 @ 75%
B. Every 90 Seconds for 12 Minutes: 3 reps @ 60%
* The EMOM involves speed sets meaning the bar should move as fast as possible
C. Max Unbroken 275#/185# (while maintaining good form!)
Gymnastics: MU Progression work
Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)
A. Max Unbroken Strict C2B
B. 8 Bent Over Rows
C. 8 Underhand pull-ups
D. 8 Good Mornings
*Be strict with your form here, do no sacrifice for more weight
Didn't do the Lifting today, but did do some hang squat clean work as part of the workout at Backcountry today - set a new PR - 165# (10# up from my last full squat clean which was only about 2 months ago). Now, if I can just PR my DL in a few months ;).
ReplyDeleteStrength 1: Deadlift
A. 1 x 2 @ 75% - 195#
B. Every 90 Seconds for 12 Minutes: 3 reps @ 60% - 155# - I'm still shooting my hips a bit on the first DL so Steve helped me a bit and it was getting better towards the end.
C. Max Unbroken 275#/185# - 12 Reps
No Gymnastics work today - going to gymnastics tomorrow
Strength 2:
A. Max Unbroken Strict C2B - did all chin over because I didn't see your text back until after I was done - will know for next time. But, did 6 reps each round.
B. 8 Bent Over Rows - did these at 65# - probably should have gone up a few #s
C. 8 Underhand pull-ups - these were hard for some reason. Just the position of my arms felt awkward, I might have had my hands too far apart.
D. 8 Good Mornings - did these at 65# too, and probably should have gone up.
Then, did a team workout -
30 WB
30 C2B
30 pistols
30 db snatches 70#/50#
C2B were not strong today and the db snatches were ugly. Haven't done db snatches in probably 6 months and it showed in my form. I'll definitely need to revisit those soon.
Lifting:
ReplyDeleteA. 3 x 2 Squat Clean - 195
B. 2 x 2 Hang Squat Clean (above knee) -195
C. 3 x 2 Clean High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast) - 205
Strength 1: Deadlift
A. 1 x 2 @ 75% - 350
B. Every 90 Seconds for 12 Minutes: 3 reps @ 60% - 275
* The EMOM involves speed sets meaning the bar should move as fast as possible
C. Max Unbroken 275#/185# (while maintaining good form!) - 12
Gymnastics: MU Progression work
Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)
A. Max Unbroken Strict C2B - 6 Each
B. 8 Bent Over Rows - 135
C. 8 Underhand pull-ups - mostly unbroken
D. 8 Good Mornings - 95