Max Test Week ... May 17th!
As you know, we've been working on deadlifts, front squats, and shoulder to overhead for the past 4 weeks. We're training them up for two more weeks, then we'll hit them for 1rms starting Monday May 17.
As you go through your sets and reps for each one, aim to make them as high quality as possible this week to get you fully ready for testing. This means hitting full depth, strong lockouts, and bracing effectively through each rep. If you're not sure how to breathe or to brace for heavy singles or doubles, have a chat with your coach and they'll give you some tips. You can practice them in order to get the most out of your lifts in two weeks time.
Both Monday and Wednesday offer the chance to revisit set and rep combos we did a few weeks back. Refer back in your training journal or take a look at BTWB to see what you did last time. Then just bump up a little bit... maybe not all the sets, but if you're feeling pretty good, aim to make "some" of them harder to put a little bit more positive pressure on your system.
Also, be aware that if you're NOT feeling great, then you're better off listening to your body and doing what is safe on each training day... you'll still move forwards and avoid the real damage of moving backwards if you push too far!
See you in the gym,
TRAINING MONDAY - TUESDAY
WARM UP: 7 min AMRAP
4 samson stretch
6 cobra to childs pose
8 cossack squats
10 barbell deadlift
12 arm circles
14 glute bridge
SKILL: DEADLIFT E90S X 2 for 10 sets
Every 1:30 for 15 mins: Deadlift
2 Deadlifts, 75% 1RM
Look back 3 weeks and bump up your weights from last time! so it will be 75% + 5-20lb, depending on where you are in your strength development!
lifts should be technically very solid! lower last rep to the ground to get the best strength gains.
This will likely take 20 mins + so be prepared timewise to get this in!
5 rounds, each round for time, of:
12 Double Kettlebell Alternating Reverse Lunges, 53/35 lbs
32 Double Unders
Rest 2 mins between each round.
KBs held by sides! Do not underestimate those!
Pullups and pushups should be done in 2-3 sets, more towards unbroken in the first two rounds. Record time for each round!
FG3: Scale KB 26/44, pushups and pullups drop to 8/5 and 14/10, half reps double unders
FG2: Scale to single KB, modified pushups and pullups, single unders
FG1: cut reps or rounds and scale as needed
CP1: front rack reverse lunge, CTB pullups OR weight vest, double unders x 48
CP2: Weight vest, front rack, 6/3 ring MU, 64 du