Tuesday 9/13/16

Tuesday 9/13/16

This week we are testing 1 Rep Max’s in the Squat and Deadlift. So for today’s workout, the primary focus is going as heavy as possible in the Squat. The gymnastic skill training is secondary. If you have been consistently hitting the squat 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 five easy reps at roughly 55%, followed by three 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 sets. Give it everything you’ve got. Make sure you use good technique, hit the appropriate depth, and use at least two spotters.

REMEMBER THE SPOTTERS ARE THERE TO HELP YOU STAND THE BAR UP IF YOU CAN’T STAND IT UP ON YOUR OWN, NOT TO CATCH THE BAR WHEN YOU BAIL ON THE LIFT–YOU MUST STAY WITH THE BAR OR YOU RISK CAUSING SERIOUS INJURY TO YOUR SPOTTERS! 

Trust your strength, stay focused, get the lift. Good luck!

Ivy’s Birthday Hangout – Thursday, September 15th, on the rooftop at Creatwood Tavern on Atlanta Road & Windy Hill 8pm-??. Creatwood is Smyrna’s newest (and only!) rooftop restaurant built by yours truly! The food is good, drinks are cold and it’s kid friendly (ie. there’s a gameroom and chicken tenders). The whole place is covered in flat screens in case you care about the Jets v Bills game. Please stop by and eat or drink or just say hi!! 

Warmup
Dynamic Athletic Movement
Hip Mobility Series

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

Levels 0/1
5 x 8
Double Kettlebell Front Squat

***IF YOU SQUATTED YESTERDAY: Start with the skill training after the warmup 

Skill

Levels 3/4
20 Bar Muscle-ups*
20 Handstand to Forward Roll
50 Toes to Bar
75 Step-ups R/L

L3 – low bar/box muscle ups
*sub 3 pull-ups and 3 dips for every muscle up

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L

Conditioning – only for those who are NOT squatting today 

21-15-9 (10 minute limit)
Double Kettlebell Clean and Push Press
Box Jump

L0/1 – sub single KB (split the reps), broad jumps if necessary