fortysixandtwo: Deadlift

Warm-Up

SUGGESTED WARM-UP
*Soft tissue work (foam roller, PVC pipe, lacrosse ball, "The Stick")
*Dynamic warm-up:
1. 20 yard striders followed by 5x neck rolls R&L
2. 20 yard striders followed by 5x arm circles F&B
3. High knees for 10 yards-10 yard jog, 5x trunk rolls R&L
4. Butt kicks for 10 yards-10 yard jog, 5x trunk twist R&L
5. 20 yards carioca, 5x pulling knees to chest R&L
6. 20 yards carioca, 5x explosive knees R&L
7. 2x 20 yard dead-legs
8. 2x 20 yard fast cycle
9. 2x 10 wall runs single leg fires
10. 2x 4 wall runs triples
11. 2x 20 yard ankling
*Range of motion/form work for primary focus of the day
*Mobility
*The Burgener Warm-up/Skill Transfer
*POST WORK-OUT STRETCH

Friday, January 27, 2012

Deadlift

Deload
5x40%, 50%, 60%

Dynamic Effort Lower
12x2 wide stance box squats @ 60% 1RM, every min on min

Met-Con
12 minute AMRAP(as many rounds as possible)
30x 45# plate over head lunges (15 each leg)
8x plate jumps (stagger 4 bumper plates 6.5-7 feet apart, jump, land, reset, and jump)

Assistance Work
5x10 good mornings

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Fitness Blueprint

WENDLER 531

Week 1-5x65%, 5x75%, 5x(+)85%
Week 2-3x70%, 3x80%, 3x(+)90%
Week 3-5x75%, 3x85%, 1x(+)95%
Week 4-Deload

*The last sets you can hit more reps than prescribed #

*Add 5 pounds per upper body exercise, 10 pounds lower body, every cycle until you cannot hit the Rx number of reps, @ this time take 90% of either actual 1RM or rep max and start a new cycle there, until you work up and can hit a new rep max @ lower weight

*Weight x Reps x .0333 + Weight = Estimated 1RM

*Work loads can be split into AM/PM work

*Open days are "Hopper Fitness" days-any possible physical activity-Full clean and jerk, snatch, any olympic piece, turkish get-ups, jumps/sprints/runs/swim/bike/row/climb/throw/etc

*Dynamic Effort is a sub maximal weight (30-70% of 1RM) moved fast

*Met-Cons include circuits- couplets, triplets, chippers, mainly strongman/crossfitfootball based, etc., and alternate in explosive conditioning-any violent hip extension, change of direction, sprint, etc

* Form work includes any area of fitness/skill that is lagging.

* Assistance/Special Work is used for recovery or to bring up a body part that is lagging or needs more work