wed.,march 29

Strength:

Dead-Stop Deadlift : 6-6-4-4-4, rest 3 mins

Dead-Stop Deadlift 6-6-4-4-4

Rest 3 mins between sets.

Athlete Instructions

*Rest 2-3 mins between sets.

Load

Set 1-2: 70% 1RM Deadlift

Set 3: 75% 1RM Deadlift

Set 4: 75+% 1RM Deadlift

Set 5: 80% 1RM Deadlift

Points of Performance

We are looking to have these sets completed within a 15 min time frame. We want to allow for a full 2-3 min rest in order to hit each set as fresh as possible. This will ensure better movement mechanics and less injury risk. The goal today is to have no reps that feel like a grind and can’t be done without quality speed of movement on each rep. Focus to create global tension and brace with a firm belly breath before lifting each rep.

“Sea Bass”

Every 2:30 for 12:30: Strict Press and Wall Balls

Every 2:30 for 12:30 do:

3 Strict Press, 80% 1RM

15 Wall Balls, 20/14 lbs, 11/10 ft

Athlete Instructions

This is performed as a challenging superset with the goal of hitting 3 heavy reps on strict press then going directly into a high wall ball shot for 15 reps. We should be focusing on the wall ball as a ballistic movement with force development being prime focus on our mind.

Competitor: Prescribed

L2: 10’/9’ target

L1: 14/10 WB