Wed 4/6

Atomic Athletes hammering through Round 3 of Big 24

Parabola
Objective: Strength

Warmup: 4 rounds
10-8-6-4 Deadlift - increase weight each round
3x hip swivel each side
3x lunging dislocates each side
30 second lateral shuffle

1) 5 rounds
2x Deadlift @ 85% of 1RM
pigeon stretch

2) 6 rounds
5x Front Squat - increase weight until difficult but doable
3x jumping lunge each side
2x shoulder sweep

3) 6 round
6x Scotty Bob @ 25lbs
4x pullup
Foam roll IT

Comments:
Every time I do Big 24 I just get stronger and stronger.  I finished the Exercise at 145lbs - Power Clean + Push Press at 185lbs - and Squat Cleans at 235lbs - each for 5 sets of 3.  I did a 1RM with Front Squat yesterday and hit a new PR at 325lbs.  Up 10lbs from January.

My Lab Rats are hammering through this with purpose.  Most have never done a true strength cycle before with progressive loading and are already believers, the numbers don't lie.

Heavy Deadlifts today.  Make sure you are warm going into the 5x2.  If you are a strong athlete that will be training at 300lbs + then grab a few extra warm up sets.  I usually do the following loading: 135-185-225-275-305 before something like today's session.  When ever you are training the bigger / heavier lifts you need a few more sets to prepare the body.  Something like the Exercise won't have such a heavy warmup scheme - you figure a strong athlete will be working at 135-155 for 3 reps.

-Jake