Friday, November 29

November 28, 2019

 

Opening the day with two more lifts for the week: Front Squats and Deadlifts, both through tempo repetitions.

Conditioning to finish our day out with "Steam Roller".

ACTIVATION
2 Rounds
1 Minute Bike (Increase Intensity Each Round)
1 Minute Banded Good Mornings

2 Rounds
10 Slow Wall Squats
10 Ring Rows
10 Overhead Circles (Each Direction)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Tempo Front Squats (On the Minute x 9)

1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

This is Week 2 of 2 for this short Tempo Front Squat progression
We'll increase by 3% across each set
The goal is to stick to the tempo on each set, which is:
5 Seconds Down
2 Seconds Pause
Aggressively Stand
The tempo is ultimately more important than the weight on the bar - so adjust as needed to stick to the pace
These reps come from the rack, with a new set starting every minute for 9 minutes

 

Tempo Deadlift (7 Sets of 1)

Tempo:
5 Seconds Up
5 Seconds Down

Sets 1-4: 45-50-55-60%
Sets 5-7: Build to a Moderately Heavy Single

Adding in more tempo weightlifting, this time with the Tempo Deadlift
Controlling the weight for 5 seconds up and 5 seconds down allows you to build better body control, awareness, and strength
We'll work through some percentages of your 1RM Deadlift (45-60%) before building to a Moderately Heavy Single for the final 3 sets of the day
Just like on the front squats, the first priority is sticking to the tempos

 

Steam Roller (Time)

For Time:
500 Meter Row, 15 Chest to Bar Pull-Ups, 2 Deadlifts
500 Meter Row, 15 Chest to Bar Pull-Ups, 4 Deadlifts
500 Meter Row, 15 Chest to Bar Pull-Ups, 6 Deadlifts
500 Meter Row, 15 Chest to Bar Pull-Ups, 8 Deadlifts
500 Meter Row, 15 Chest to Bar Pull-Ups, 10 Deadlifts

Barbell: 315/225

 

25/20 Calorie Assault or Echo Bike
400 Meter Run
Working through a well balanced triplet workout today: one part mono-structural, one part gymnastics, one part barbell
The deadlifts increase in reps each round, for a total of 30 reps
This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh
The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout

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