Alison and I were away last week – it was great to see a TON of PRs on the 3 rep work. We will keep the heavy work going this week, but now we will work some 1 rep max. Monday will be the Back Squat, Friday will be the Deadlift. Like the 3RM, there is a bit of strategy involved in both of these lifts, but you should be familiar with your self and be able to set up a good game plan.
As always, have a target lift in mind. I recommend small, light sets, then when you get to 60-70% of you goal, working singles and taking rest. I do not recommend in the lead up doing an 80%, 85%, 90%, 95%, then your PR lift. I would be nice and warm, then go for 85%, rest 92-ish, rest, then go for my big numbers.
If you miss, miss with a plan. Make sure if you need to dump the bar, there is a clean area in front of you and behind you.
Following this week, we will take a week off these “power” lifts and come back and address them in a similar, although slightly different way.
We will do my version of the Regional Snatch/Burpee workout on Tuesday, and a Gymnastical workout on Thursday – hanging and being upside down.
Monday’s conditioning workout will also be this weeks cardio challenge. Feel free to do it as many times as you can – try it on the rower and the bike. Because there is a good amount of rest, you should push very hard during the work periods.
Workout of the Day
Establish a heavy single. Have a goal. If it looks good, go for a PR!
10 Rounds for Calories
Row for 30 seconds
Rest for 1 minute
Score is total number of calories. Let the calorie counter continue to roll through the rest periods.