Deadlift and Bench Press:
Warm-Up:
Set 1: (TM x .4) x 5 Reps
Set 2: (TM x .5) x 5 Reps
Set 3: (TM x .6) x 3 Reps
Work Sets:
Set 1: (TM x .75) x 5 Reps
Set 2: (TM x .85) x 3 Reps
Set 3: (TM x .95) x 1+ Reps
Assistance:
A1. Single Arm Bent Over Row (w/ KB) – 3 x 15 R/L – fast up, slow down
A2. Dips – 3 x 10 (add weight if you can)
B1. Deficit Deadlifts – 3 x 8 @ 70% of DL TM
B2. Strict Knees to Elbows – 3 x 10
WOD: EMOM for 6 minutes:
40m Sprint
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
MORE INFO
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
MORE INFO
The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
MORE INFO
No Comments to "Week 3 Day 3 – 10/13/12"