Monday, May 9, 2016

*** REMINDER: The 7pm class on Tuesday/Thursday has been cancelled. ***

Workout of the Day

A1) Deadlift Triples (Dead-Stop)
5 sets of 3 reps, straight across
At 0:00, then on the 5:00 interval

A2) Strict/Weighted Pullups
5 sets of 3 reps, straight across
At 2:00, then on the 5:00 interval

B) Reverse Hyperextensions
2 sets of 15-20 reps
Add Med Ball as needed
*alternate w/ mobility

Next Up – Deadlifts

Congratulations to everyone for wrapping up our 5-week split jerk cycle in style. We saw many 1-rep max PRs last Friday, and everyone that made these days showed dramatic improvement from Week 1 to Week 5.

Next up – deadlifts. Nothing builds head-to-toe functional strength quite like the deadlift. Deadlifts are a much simpler movement than split jerks, but also more fatiguing on your muscles and nervous system. For the next 4 weeks, we’ll be doing 5 sets of 3 deadlifts at the same weight across for every set. The goal will be to increase the deadlift weight 5-15# every week. In the 5th week, we’ll go for a new 1RM (check out this post for more information).

We’re also adding a little wrinkle to the program. Nearly everyone that’s written on the goal board has a pullup or muscle-up related goal. So we’re going to alternate our deadlift sets with sets of strict/weighted pullups. This will give us a chance to strengthen our pullups during the ample rest period between the sets of heavy deadlifts. Added bonus: you’ll get to decompress your spine by hanging on the bar. I’ve used this particular superset before, and I’ve found it to be extremely effective.

I’m super excited to focus on these movements for the next five weeks. Let’s get strong!

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