Mauricio hits the men's deadlift strength standard for men - 2x your bodyweight
I am putting all my athletes through a 1RM of the foundational lifts right now. I am surprised at how strong some of them are from the hybrid training we have been doing. We haven't had any racks or benches until about 3 weeks ago and many of them have a stronger bench than myself. These initial 1RM's are just for benchmarking progress and I am holding a few of them back due to form / technique issues. Some have never even had proper instruction in certain lifts and are putting up great numbers.
I am curious to see how strong they get doing a big 24 cycle or even just some weekly 8x3's. Many are already hitting the standards in multiple lifts so I am excited to see the progress.
Tuesday's Track Session
OBJ: Mental toughness & Strength endurance
Warmup: 3rds
4x SBGU @ 80lbs
6x Superman Leg Lift
2x Flow Drill
1) 20 minutes
80lb SB carry with 5x burpees every minute on the minute
2) 10 > 1
Strict Pullups
Dips
3) 5rds
8x SB squat @ 80lbs
6x Jumping Lunge
6x Butterfly situps
Comments:
The sandbag carry starts to wear you down around 12 minutes in. Doesn't seem hard enough? Start jogging. Set your timer for 1 minute and every time that fucker beeps put the bag down and start doing burpees. Soon as you're done clean it onto your shoulder and start moving. Looking for road march pace here, almost a jog.
No kipping on part 2, keep them strict if you can. If you hit failure then kip up and do negatives. Don't know how to kip? Do horizontal pullups on rings or a dip bar. If you hit failure on the dips do chest to ground pushups for the remaining reps. Always start each round with pullups and dips, transition to the 2ndary movements only if/when you hit the wall.