Posted on Apr 30, 2014

Movement Prep/Practice

A. 3 Sets for quality

Row 400m

10 Face down dislocates – smooth and controlled

10m Inch worm – slowly and with legs/arms/body as straight as possible

B. 3 Sets for quality

Face down hollow hold x30 seconds – broomstick lifted

Deadlift negative x60 seconds from standing to floor (empty bb+large 2.5kg plates)

Lifting

A. Strict press heavy single (10 minutes)

B. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 30X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can
do with proper mechanics, not that you’re willing to damage yourself.

a.baa-handstand-on-one-finger

Restoration

A. 25 minutes cycle through with a partner

P1 Sled pull x120m

P2 Perform

-Farmers carry x30m (Heavy)

-Hollow rock x30 (If unable to maintain hollow body position change to 30 seconds hollow hold)

B. Mobility/Flexibility

Jefferson curl x5 @5151

Bridge up (feet elevated on low box) x 1.1.1 Hold for 10 seconds at top, rest for 10 seconds between reps.

x5

stiff-leg-deadlift

Post results to comments.

 

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