Sunday May 14th
23.05.14
INTENDED STIMULUS
Opportunity to either go heavy or work on technique with moderate loads.
Build to a 3-rep-max unbroken deadlift.
Deadlift and box jump every minute in less than :30.
Use 70% of the athlete’s best 3-rep-deadlift from that day.
RX
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (30/24 in)
– Perform both movements within the same minute.
LEVEL 2
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (24/20 in)
– Perform both movements within the same minute.
LEVEL 1
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 50% of 3-rep-max
3 box jumps (20/18 in)
– Perform both movements within the same minute.
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 figure 4 stretch/leg
:30 couch stretch/leg
WHITE BOARD BRIEF
Target | Build to a heavy 3-rep deadlift.
Today is a slight twist on a heavy day with heavy accessory work based on your top lift of the day.
After warming up for several minutes, athletes will have 12:00 to build to a heavy 3-rep unbroken deadlift.
With only 12:00, rest breaks may be shorter and heaviest lifts may be a little less than true 3-rep-maxes.
After 12:00, there will be exactly 5:00 to rest and deload the bar to 70% of the heaviest load lifted within the 12:00.
The workout finishes with an 8-minute EMOM of 3 unbroken deadlifts and 3 box jumps that should be completed in less than :30.
The deadlifts should remain at 70% or be scaled down, but the box height can be incrementally increased with each round if the jumps are easy even after the 3 deadlifts.
