Friday,april 28
Strength - Power Cycle Week 5
Deadlift 4-3-3-2-2
Use the heaviest weight you can for each set.
Athlete Instructions
Set 1: 80% 1RM
Set 2: 83% 1RM
Set 3: 85% 1RM
Set 4: 87+% 1RM
Set 5: 90+% 1RM
Complete sets every 3 mins for 15 mins.
Points of Performance
Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.
"Man in the Mirror"
Chipper: Strict Pull-ups, Push-ups, Toes-to-bars, and Air Squats
For time:
50/40 Strict Pull-ups
100/80 Push-ups
50 Toes-to-bars
100 Air Squats
Athlete Instructions
Time domain: 12-17 mins
Time cap: 18 mins
Notes
Primary Objective: Complete the strict pull-ups + push-ups + toes-to-bars each in under 5 mins.
Secondary Objective: Finish with 100 unbroken air squats.
Stimulus: Bodyweight Conditioning / Muscular Stamina RPE: 7/10
L2: 50 Kipping Pull-ups, 75/60 Push-ups, 50 Knees-to-elbows, 100 Air Squats
L1: 50/40 Banded Strict Pull-ups, 75/60 Band Assisted Push-ups, 50 Tuck-ups, 100 Air Squats