#Zen
• Teaching Temporary & Class Overview
Right this moment’s session is centered round our Deadlift 1RM. That is the final huge principal take a look at of our take a look at week and can be at the moment’s precedence. The session is targeted round getting the posterior chain energetic and prepared for the day and giving athletes a full 20 minutes to construct to a 1RM. Remind athletes that as they get to these 90%+ hundreds they want a minimum of 3 minutes between makes an attempt to get a real 1RM Check. We are going to then transition to a enjoyable little triplet of GHD Sit-Ups, Deadlifts, and Strict Pull-Ups. That is meant to be quick and quick with the emphasis on Strict Pull-Up quantity to complete issues off. Bear in mind we’ve the Strict Pull-Up problem this month and any time you do strict pull-ups add these numbers to the board.
energy: 1rm deadlift
Take 20 minutes to Set up 1RM Deadlift.
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+
Resting 60-90 seconds b/t these units
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-105%
Relaxation 3:00 b/t single at or above 90%
metcon: “Electrical Eye”
3 rounds, 2 minutes every, for max reps of:
15 GHD Sit-ups
10 Deadlifts, 225/155 lbs
Max reps in remaining time Strict Pull-ups
Relaxation 2 minutes
Equipment:
4 rounds for high quality of:
12 Dumbbell Zottman Curls, choose load
Weighted Hole Maintain, choose load, 20 secs
Weighted Plank, choose load, 1 min
