Thursday, May 4

Strength - Power Cycle Week 6

Strict Press 8x5, using same weight per set

Rest 4 mins

Banded Deadlift 8x3, using same weight per set

Athlete Instructions

Instructions

Complete as- Every 1 min for 8 mins do: 5 Strict Press, 45% 1RM Strict Press

-- Rest 4 mins --

Every 1 min for 8 mins do: 3 Deadlifts, 55% 1RM Deadlift

Points of Performance

One of the benefits of banded work is to increase explosiveness. The use of resistance bands adds an element of explosiveness to the movement, as you must overcome the tension of the band at the bottom of the press and accelerate through the movement. On the banded deadlifts, lay the band over the bar, then stand on the band so that midfoot is on the band. Then focus on connecting the body to the bar, tightening the lats and driving through the legs. Focus to control the descent and not let the band tension pull you back to the floor, but rather control the descent. Scale by moving to a lighter band or traditional deadlift, but we can also use bands in a sumo or hex bar variation as well.

"Bichon Frisé"

AMRAP 7 mins w/ Buy-in: Row Calories, Deadlifts, and Bar Facing Burpees

In 7 mins do:

50/40 Row Calories then in the remaining time, AMRAP of:

7 Deadlifts, 225/155 lbs

7 Bar Facing Burpees

Primary Objective: Complete 5+ rounds.

Secondary Objective: Finish the row in 2:30 or less.

Stimulus: Posterior Chain / Anaerobic RPE: 9/10

The focus here is on extra volume for the posterior chain and putting a little pressure on the time frame here with only 7 mins to get work done. This will create a cap on the total volume expected today while forcing the intensity to be higher as we should have in the range of 4-5 mins to hit deadlifts and bar facing burpees.

L2: 45/36 Cal, 185/125

L1: 40/32 Cal, 50% 1RM