thursday, sept. 14

Strength:

Every 2:00 minutes, 10 Sets Alternating Stations Station

1: Bench Press Station

2: Deadlift

Bench Press:

2 Reps @ 90%+

3 Reps @ 87%

4 Reps @ 83%

5 Reps @ 78% 6 Reps @ 73%

Deadlift:

6 Reps @ 73%

5 reps @ 78%

4 Reps @ 83%

3 Reps @ 87%

2 Reps @ 90%+

Athlete Notes

Cue on the Bench is to imagine pulling the barbell to the chest and engaging your entire posterior chain in order to press the barbell back up to full extension. By planting the feet and flexing the butt we are able to utilize more muscle and create a stable platform to bench off of. For the Deadlift, cue a tabletop position with the back, screw your feet into the ground, and create a vertical shin. Focus on pressing the ground away, creating global tension, and once the barbell passes the knees then hinge the barbell into the hips.

"Future Sound"

As many reps as possible in 6 mins of:

3 American Kettlebell Swings, 70/53 lbs

3 Burpees

6 American Kettlebell Swings, 70/53 lbs

6 Burpees 9 American Kettlebell Swings, 70/53 lbs

9 Burpees ... Continue adding 3 reps each round to each movement until time expires.

Athlete Notes

Primary Objective: Complete the Round of 15 and 15

Secondary Objective: Maintain Unbroken Reps across all sets

Stimulus: Posterior Chain / Anaerobic

RPE: 9/10

We are looking for intensity here and quick movement. It would be beneficial to practice the short swing vs. long swing and probably use more of a hybrid variation due to the weight of the Kettlebell.