monday, April 17

Strength - Power Cycle Week 4

Dead-Stop Deadlift : 4-4-4-3-2

Dead-Stop Deadlift 4-4-4-3-2

Complete sets every 3 mins for 15 mins.

Athlete Instructions

Load

Set 1: 75% 1RM Deadlift

Set 2: 80% 1RM Deadlift

Set 3: 80% 1RM Deadlift

Set 4: 85% 1RM Deadlift

Set 5: 87+% 1RM Deadlift

Points of Performance

We are increasing the percentages from previous weeks and getting into the range of 87+% 1RM, which for some will mean around 90% 1RM. The goal is strong reps, quality form, and good speed on each lift. Focus on bracing and breaking tension off the floor.

"I…Declare…Bankruptcy!"

FT: 3x Wall Facing Handstand Push-ups and Sumo Deadlift High-pulls; 3x...

For time: 3 rounds of:

5 Wall Facing Handstand Push-ups

10 Sumo Deadlift High-pulls, 75/55 lbs

-- then --

3 rounds of:

10 Kipping Handstand Push-ups

10 Sumo Deadlift High-pulls, 95/65 lbs

Athlete Instructions

Time domain: 7-11 mins

Time cap: 12 mins

Notes

Primary Objective: Complete each 3 rounder in 4:30 or less.

Secondary Objective: Complete each movement in unbroken sets.

Stimulus: Shoulder Pump / Muscular Endurance RPE: 7/10

Competitor: 10/10, 95/65 -then- 15/10, 115/75

L2: Strict HSPU

L1: 6 rounds for time of: 5 Pike Handstand Push-ups, 10 Kettlebell Sumo Deadlift High-pulls, 44/35 lbs