• Daniel LaPointe

Wednesday, May 15


ACTIVATION 3:00 Tempo Bike/Row 1st minute slow, 2nd minute moderate, 3rd minute moderate/fast. 2 Rounds: 6 Cossack Squats 12 Hollow Rocks 6 Pausing Waiter Squats (3 each side) 12 Superman Rocks 3:00 Tempo Bike/Row 1st minute slow, 2nd minute moderate, 3rd minute moderate/fast. Barbell Warmup (empty BB): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Overhead Squats Following, take 10:00-15:00 to steadily build to the heaviest weight in each of the three movements (overhead squat, bench, and deadlift).

Overhead Squat (4x1)

Bench Press (4 x 1)

Deadlift (4 x 1)

Bar Star (Team Version) (3 Rounds for reps)

Bar Star" Part #1 AMRAP 7 - Max Overhead Squats First 50 Reps - 115/85 Second 50 Reps - 135/95 Time Remaining - 155/105 Rest 3:00 "Bar Star" Part #2 AMRAP 7 - Max Bench Presses First 50 Reps - 135/95 Second 50 Reps - 155/105 Time Remaining - 185/125 Rest 3:00 "Bar Star" Part #3 AMRAP 7 - Max Deadlifts First 50 Reps - 185/135 Second 50 Reps - 225/155 Time Remaining - 275/185 In "Bar Star", we have three parts, each separated with a 3:00 rest between. We'll transition from the overhead squat, to the bench press, to the deadlift.

Bar Star (Individual) (Time)

For Time: 21 Overhead Squats (95/65) 21 Bench Press (135/95) 21 Deadlifts (185/135) 15 Overhead Squats (135/95) 15 Bench Press (155/105) 15 Deadlifts (255/165) 9 Overhead Squats (185/125) 9 Bench Press (185/125) 9 Deadlifts (305/185) In "Bar Star", we have a 21-15-9 of overhead squat, bench press reps, and deadlifts. After each movement, we'll be increasing in load. All three movements climb in weight as they descend in reps. A logistically demanding workout, yes... but, in our de-load week, our time is not the focus here. Instead, it's to combine weightlifting into a metabolic environment. Let's move well here, work hard, but not stress about the clock and how fast our weight changes are.

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