– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
**How to approach the lifts**
– Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.
– Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 1 miss before calling it (don’t want any injuries). Deadlift is always a scary lift to max so please make sure athletes are cautious of form.
6 Strict Pull-Ups (Rx+ 2 Rope Climbs)
5 Deadlifts (315/225)
# TARGET SCORE
* Target time: 6-8 minutes
* Time cap: 10 minutes
# STIMULUS and GOALS
* Stimulus is moderate intensity. Athletes will have there hands full with this grip wrecker. Have them be prepared to move steady and be mindful of their forearms.
*Pressurize From the Top On The Deadlift After Back Injury*
**1. Movement Prep/Activation and Increasing Heart Rate**
– Into –
1 Zombie Rope climb or 5 Single Arm Ring Row (each)
10 Alternating V-Ups
5 Deadlifts (empty bar – begin to build for strength)
**2. Strength Prep**
10:00 – 12:00
After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.
**3. Workout Prep**
1 Rope Climb
2 Deadlifts (After the strength your deadlift will be warm)
* Limited Equipment Option
15 Strict Pull Ups
20 Jumping Split Lunges Jumping