Deadlift PRs! Wtd box jumps, Sled drap, HSPU cash out

Mon Jan 20

Warmed Up AD 4 min for cals 48

Deadlift

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

A.    65% x 5 (if these sets feel light thats ok, they’re supposed to)

75% x 5 (if these sets feel light thats ok, they’re supposed to)

85% x 5+ (AMRAP -1 or 2)

-then

.    go up from .05% from 85% as long as you feel you can confidently hit a set of 5

(this may mean 1 additional set of 5, it may mean 2 or 3)

after last set of 5, we go up .05% of most recent set of 5 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)

Huge Deadlift day! Went like this:

90% of 1 RM - 221

65% - 145#x5

75% - 170#x5

85% - 190x5 by mistake, then did my AMRAP -1 set - 11 reps

up 5% - 10# - 200x5

up 5% - 210x5

up 5% - 220x5

up 5% - 230x5 (PR)

then singles

up 5% - 240x1

up 5% - 250x1

up 5% - 260x1 (PR)

Total reps - 49 reps

Huge thanks to Zach for coaching me through this, not sure I would have mentally been able to do all these reps on my own

 260

 

B.    Weighted Box Jumps 6 sets x 4 reps (add height as able; stick with same weightvest weight across but record # used) vest 28.2#, got to about 35 inches

C.    Sled Drag Accumulate 4 x 40 meters

        *notes about weight: you should have a load on the sled that enables constant movement but heavy slow steps, i.e. you shouldn’t be able to sprint, step through the whole of the foot not just the forefoot (you’ll use the weight belt to hook up to the sled and ill show you how to get set up!)

Weight on sled: 45#x1, 70#x1, 80#x2 sets


60s rest after last drag and then:

Cash out amrap set of HSPUs - 19

Awesome training day!