Athletes, today we have a 1RM for Deadlift. Deadlifts are one of the easiest lifts to injure yourself, while doing. So with that please remember you have all hour to warm up and stretch out problematic areas. Make sure you organize yourself before you even touch the barbell and set up your form everytime you make an attempt. Make sure you rest in-between each attempt.
2+ month strength program:
Establish a 1RM Deadlift:
10x Barbell rest :30
8x 30% rest 2 minute
5x 50% rest 2 minute
3x 70% rest 2 minutes
1x 80% rest 2 minutes
1x 90% rest 2 minutes
1x (old 1RM) rest 3 minutes
1x PR
If you are successful keep going up in weight till you fail. I recommend only going up 5# at a time unless your PR was easy. Make sure that if you start to loose form just let go of the bar and reattempt.
Note: if you do not know your 1RM for Deadlift get with you coach and they can let you know about where you should be.
Less then 2 months strength program:
Power Clean 3x5 (add 2.5 lbs to last workout)
NO WOD
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