Deadlift, 1-RM Seated Box jump (PR), GH Raises

Jan 26u

Deadlift

** percentages are based off of 90% of 1RM

A.    70% x 3 (if these sets feel light thats ok, they’re supposed to)

80% x 3 (if these sets feel light thats ok, they’re supposed to)

90% x 3+ (AMRAP -1 or 2)

-then

.    go up from .05% from 90% as long as you feel you can confidently hit a set of 3

(this may mean 1 additional set of 3, it may mean 2 or 3)

after last set of 3, we go up .05% of most recent set of 3 and hit singles

-You do a single as long as you know you can confidently hit it, and jumps are always .05% if you feel you cannot hit .05% increase, then you stop :) (i.e. heavy, not maximal)

90% 0f 1RM - 235#

70%x3- 165#

80%x3 - 190#

90%x amrap -1 or 2 - 210 x 9

up 5%x3 - 220

up 5%x3 - 230

up 5%x1 - 240 (this peeled off the ground very sloooowly so I called it)

B.    Establish a 1-RM Seated Box Jump w/ spotter to insure no backwards fall towards box (eyes forward, torso up)

40 inches, PR

C.    Glute Ham Raise 3 x 10 (add load as able)

10#,

15#,

15#

first time I have ever been able to add weight to GH Raises!