Deadlift 1 Rep Max

Friday, July 18, 2014 

Prehab:

Leg Swings, 12 Each
Banded Posterior Chain Floss
5 Jefferson Curl, Light Weight

Warmup:

400M row
5 Inchworms
10 Mt Climbers, wide and slow
5 Straight Legged Deadlift, with Bar
5 Front Squats w/ Pause
5 Deadlifts
10 Mt Climbers, wide and Fast

Cooldown:

Pigeon Stretch, 1 min each
Calf Stretch, 30 sec each
Cobra, 20 sec x 3

Fitness

Strength:

Four sets of:
Front Squat x 6-8 reps
Rest 45 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

Notes:  Squats may be performed with KB, DB or Barbell from the floor.  Review our Double Under progression HERE and focus on building a solid foundation!

Conditioning:

In teams of three, complete five rounds each for time of:
300 Meter Run (performed as 3x 100 meters)
20 Goblet Carry Walking Lunges
5 Wall Climbs

Notes:  Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.  Scale the wall climbs down by reps or range of motion as needed, but the prescribed standard is only nose and toes touch at the top.

Advanced

Strength:

Spend 20 minutes and establish a new 1RM Deadlift

Notes:  Stay safe, wear a belt and focus on form!

Conditioning:

3 rounds for time of:

Run 800 meters
3 Rope climbs
Row 500 meters

Notes:  For the rope climbs, focus on efficiency by jumping up the rope to start, bringing your legs to your chest as high as possible, and using your arms as little as possible.