Week of 100815

Sprint baby, sprint!

Cycle: Summer 2010 (pdf)
Week: 100808

Supplemental Sessions

Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.

Introduction
Its one rep max time! Note your Personal Records on the board along with your previous record if you have it.

Remember a one rep max is no reason to do anything dumb like injure yourself. Take plenty of time to warm-up but don’t do some many warm-up sets that you aren’t fresh for the lifts. You get three attempts, takes lots of rest 2-5 minutes between attempts. Ask your coach for guidance on warm-ups, your starting weight, and increments along the way.

Also, consider mentally preparing for these lifts. Ideally, you’ll walk in the gym each day with a goal for what you think is possible. Maybe you’ll even spend some time the day before visualizing what it will feel like to lift your goal weight. And remember these sessions will take time. Do not underestimate the importance of rest between sets and of staying focused during that rest.

Primary Session A

Objective
One rep max test: back squat and bench press.

Warm-Up
5 rounds:
5 Push-ups
5 Shoulder Pass Throughs
5 Overhead Squats
5 Sit-ups
Instep Stretch

Strength
Back Squat 1 Rep max
Bench Press 1 Rep Max

Primary Session B

Objective
One rep max test: military press and deadlift.

Warm-Up

3 rounds:
200 Meter Jog
10 Burpees
25′ Crawl

Strength
Press 1 Rep Max
Deadlift 1 Rep Max

Session C

Objective
Pull-up test and sprints.

Warm-up
3 Rounds:

• Run 400
• 10 One Arm Swings
• 10 Swings To Goblet Squat
• Pigeon Stretch

Strength
Push Press 1 Rep Max
One set max strict pull-ups.

Conditioning
Sprint 4 x 400 meters.