General Warm Up (5-10)
2 rounds:
20 Banded Pull Aparts
10 Pushup Shoulder Taps (pushup, tap, tap)
10 Single Leg Glute Bridge (each leg)
10-10-10 Banded Complex
Specific Warm Up (10-22)
Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
4-6 reps building to starting load
Bench Press
10 Tempo Empty Bar (:03 lower each rep)
8 Easy Load
6 Moderate Load
4-6 reps building to starting load
(22-46)
Every 4:00 x 6 sets
6 Bench press (70% 1rm or RPE 7/10)
6 Deadlift (70% of last weeks 1rm or RPE 7/10)
6 Bench press (70% 1rm or RPE 7/10)
6 Deadlift (70% of last weeks 1rm or RPE 7/10)
RXConditioning/ Intermediate/ Baseline (48-57)
3 rounds (for quality)
:30 Banded good morning
:30 Rest
:30 DB Bent Row
:30 Rest
(57-60)
:30-1:00 Single Leg Hamstring Stretch to Rig (each side)
(0-5)
Today we start the week with some heavy work. For 6 working sets, our goal is to increase the load you can move in both the deadlift and bench press. Every 4:00 you will need to execute a set of each the bench and the deadlift. The goal is to start heavy and stay heavy. If you can increase the load from the prescribed weight, that is icing on the cake. Today we are goaling for 36 working reps of each lift and this will create a baseline of work tolerance as we decrease reps and increase load much of the time the next several weeks. We finish the day with accessories that are designed to create a balance of the muscles we worked at higher intensities. The banded good morning should feel like more local muscle stamina than heavy resistance, and the DB bent row is here simply to create a balance action at the shoulder to all the horizontal pressing from today.