Sweet Chops
OBJ: ID 1rm of foundational lift - Train Recovery - Upper Body Strength
Warmup: 10-8-6-4-2
Deadlifts increase weight
SwingsSitups
200m run
1) 1rm Deadlift
2) 3rds
3x deadlift @ 85%
Pigeon Stretch
3) 8rds
Suicide Sprint every 45 seconds
4) 5rds
8x DB Floor Press
4x Strict Pullups
8x Butterfly Pullups
3x Squat to Stand
Comments: Once again surprised to see some of the athletes hitting the strength Standard. Yesterdays post had Mauricio hitting his. Stephanie hit hers as well, 1.5x BW for women. She had never deadlifted over 135lbs I believe and she got 215 with relative ease.
Since many of the athletes are new to heavy powerlifting type exercises the 1rm took alot longer then expected so we skipped the 3x3. By the time I stopped most of them they had already clocked in almost 50 reps including the warmup. Over the years I have noticed that once you get to a point where you are hitting a true 1rm many times your back will round slightly. I made it a point to make them drop it as soon as this happened. I didn't want to risk an injury just to please their ego's.
Part 2 was designed to make them breath heavy and train their recovery. Interval based work capacity. Since the legs and lower back were already worked we did an upper body strength circuit to finish it off.