DL, GH Raises, Sprints

Sat Feb 22   

Deadlift

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

TRY BIOFEEDBACK HERE!!

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)

65%x5x155

75%x5x175

85%Amrap -1 or 2 x200x11

5%x5x210

1x220

1x230

1x240

Biofeedback tests got worst into the singles

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

Complete, no load today - right hamstring just not feeling it

C.    6-8 Rounds Sprint  x 50 x 2 meters (rest minimum 3 minutes)

Completed 6 sprints