Thursday 9/15/16

Thursday 9/15/16

Earlier this week we tested the 1 Rep Max in the Squat. Today the goal is going as heavy as possible in the Deadlift. If you have been consistently hitting the deadlift days hard in the last couple of training cycles, I want to see a new 1RM today. If you’ve been sporadically lifting because of injury/summer vacation/laziness, go by feel but don’t expect big gains.

Here’s how I’d suggest most Level 3 and 4 lifters should tackle hitting a new PR:

Start with THREE easy reps at roughly 55%, followed by TWO solid reps at about 70%, then ONE rep at ~80, then 90, then a PR at 102-105% (and take one more 3-5% heavier attempt only if 105% was easy).

Level 2 lifters can use the same approach, or if you’ve been using a ballpark estimate for your 100% because you’ve never done a 1RM, then you should gauge your potential based on how you’ve felt with the max effort AMRAP sets during this cycle. If you’ve been barely getting one or two extra reps on the 5+ sets, then be conservative as you select your 1RM goal today. On the other hand if you’ve gotten more than 10 reps every time, you can aim big.

Whatever your strategy, take your time between the last few attempts. FIVE full minutes rest between the heavy sets. Give it everything you’ve got. Make sure you use good technique, fully extend your hips and get your shoulders behind the bar at lockout. Good luck! 

Do not expect to barbell deadlift without covering your shins

And nobody leaves without doing 34 Burpees today.

Dunk Truck – Monday, September 19th at the gym. Limited appointments left. Sign up here for complete body composition

B-Day Party – Going down tonight at Creatwood Tarvern at the corner of Windy Hill & Atlanta Road in The Shops at Belmont. We’ll be on the rooftop starting at 8 pm. Join us!

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Lift – take as long as you need
Levels 2-4
1RM
Deadlift

Level 1
5 x 3 
Deadlift

Level 0
5 x 5
Double Kettlebell Deadlift

Conditioning 

34 Burpees, then…Happy Birthday to

“Ivy”

Levels 3/4
15 Minutes AMRAP
1 Power Clean + Hang Squat Clean (level 4 – 155/115, level 3 – 135/95)
9 Pullups
8 Double Kettlebell Swings (level 4 – 2×24/18, level 3 2×20/16)

Level 2
15 Minutes AMRAP
1 Power Clean + Hang Squat Clean (95/65)
9 Pullups
8 Kettlebell Swings (28/14)

Levels 0/1
15 Minutes AMRAP
10 Ball Slams
5 Pull-ups (or 10 Ring Rows)
10 Kettlebell Swings