1) Please make sure to continue to monitor your resting heart rate (BPM) upon waking every morning.
2) Stay on top of your recovery and listen to your body. We’re entering into an intense 5-week cycle, and if you don’t stay 2 steps ahead of your training, it will eat you up.
3) We are creeping closer to competition season. How do you stack up? Are you doing what you need to do to reach your goals?
Week 17 Training: 13.10.31
A1. 2×5: Deadlift @ 89% – E2M
A2. 2×5: Bench Press @ 89% – E2M
Notes: Alternate between your sets of deadlifts and bench presses. This means that you will need to be warmed up to 85% on both before you begin. Start a new movement every 2 minutes.
B1. 3×8/8: Barbell Box Step-Ups @ 24″/20″ – Front Rack – Moderate Weight and Unbroken – E60S
B2. 3×8: Weighted Pronated Pull-Up – Heavy But Unbroken – E60S
B3. 3×8: Glute-Ham Raises – Bodyweight – E60S
Notes: Start a new movement every 60 seconds and stay on the clock.
C. 15 minute sled drag @ 45/30 – 7.5 forward, 7.5 backward
Notes: Try to make this one continuous piece without stopping. If you have to stop, make it brief. You should split up the time half and half — forward-facing and rear-facing.