Close Encounters of the Deadlifting Kind
Introduction
This will be the last strength week of this cycle. Next week will be conditioning with some practice of the lifts we will use in the new cycle starting October 31st.
On the lifts work up to a weight around 80-90% of the 5 rep max we found 2 weeks ago. Then use that same weight for all six work sets. If you missed one of the 5 rep max days then work up to something you think you can do for a heavy set of 5 and use that for all six work sets.
The conditioning this week is a progression from last week. This is the last time you’ll see these particular workouts for a while. On Monday we added one more sprint and reduced the rest but added some push presses in the middle. On Tuesday we push out to a 30 minute workout, including the significant rest time. The 90 second rests should allow near complete recovery so go as fast as possible on the row and the burpees. We’ve also doubled the amount of wall-sitting. Finally, on Wednesday the reps have incremented slightly and since there is quite a bit of shoulder volume this week the leg raises changed to Russian twists.
Monday
Strength:
A1. Front Squat 2-3-5-2-3-5 (Sets across)
A2. Chin Up 1-2-3-1-2-3
Conditioning
For Time:
- 4 x 100 Meter with 30 second rest after each sprint
- 30 Push Press (95/65)
- 4 x 100 Meter with 30 second rest after each sprint
Implement this one by sprinting to the side walk and resting 30 seconds then sprint back to the gym and rest 30 seconds. Yes, you’ll need a watch, stop watch or just count to 30.
Tuesday
Conditioning
5 rounds:
- 1:00 Row for calories
- 30s Wall Sit
- Rest 1:30
- 1:00 Burpees
- 30s Plank
- Rest 1:30
Score is total calories rowed plus 1 for every 5 burpees.
Farmers Walk 200 meters. (24/16)
Wednesday
Strength:
A1. Push Press 2-3-5-2-3-5 (Sets across)
A2. 10 Jumping Lunges Per Leg
Conditioning:
25-20-15 reps of
- Wall Ball Shots
- KB Swings
- Russian Twist
Thursday
To Be Announced
Friday
Strength
A1. Deadlift 2-2-2-2-2
Conditioning
7 minutes max rounds:
- 5 Heavy 1-Arm DB Thrusters Per Side
- 10 Lateral Up And Overs (Over and Back is 1)
