Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)
Impact/Focus: Deadlift Wk8
Warm-up as needed before working through the following every 3:00.
Example: 3-4 sets of 3 reps climbing weight from 50% through 85% before working at the intended weight (100%) for the following 4×3 Deadlift strength training.
Deadlift 3-3-3-3(+)
*increase weights by 3.5/5/or 7% from last week.
**Final set is an optional plus rep set, glass ceiling set to 10 reps.
Notes:
- Athletes will be increasing weight from last week by one of the percentage options shown above for their 4 sets of 3 reps x Deadlift today.
- If repeating a weight from a prior week engage in mechanical improvements to go with traditional strength gains by working with a coach or fellow athletes to identify one to three movement (Deadlift) points of performance for improvement.
- Max reps, capped at 10, for the plus set.
Post scores to comments.
“Chews Your Own Adventure”
Complete the following tasks
3:00 x Max Reps Double-unders
Then…
75 x Wallball (20/14lbs to 10/9ft tgt)
75 x Slamball (40,30/20,12lbs)
Then…
3:00 x Max Reps Double-unders
Notes:
- Partition the Wallball & Slamball as needed; train the redline.
- Rx+ 100 reps per movement, complete the reps achieved during the first three minutes for time at the end of the Wallball and Slamball sets.
Post scores to comments.
225# × 6
First set of DU: 150
Second set of DU: 115
Total time: 16:48 Rx (40# slamball)
Deadlift Week 8
325# (double overhand hookgrip) 6 max set
back is definitely 100%
“Chews Your Own Adventure”
264 or 262 lol unbroken 306 total
75-75 unpartitioned (green 40 slamball)
9:58 time after wb and sb
14:13 total time (after 306 doubles)
had to do all sets of 25 with 4 sets of 50 for dubs