13.10.31

Bridge-of-Allen-Highland-G2

#TripleExtension

Reminders:

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

Strength

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.

Auxiliaries

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.

Durability

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.

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22 comments on “13.10.31
  1. Max says:

    A1) done @ 360#
    A2) done @ 200#
    B1) 35#
    B2) BW
    B3) BW
    C) done …… I think Jeremy should write a paper on force needed for sled drags on different wet/dry surfaces

  2. Jeff V says:

    Deadlift – 455. This almost happened this first set.

    Bench – 255.260 (4/5)

    PU – 35#
    Step up – 95.75.75
    GHR – BW
    SLED – later

  3. Reid says:

    A1) 425/405
    A2) 295
    B1) 75
    B2) 35
    B3) BW
    C) Tonight

  4. Brett Bolus says:

    A1) 325
    A2) 205/ 225 (4/5)
    B1) 45
    B2) BW
    B3) 1 GHD each set. Subbed with stuff leg dead lift
    C) done

  5. Teo says:

    A)deads 375
    B) bench 205
    C1)BW
    c2) 45lbs
    c3) 65

  6. Matt Counts says:

    A1) 355
    A2) 205
    B1) 25
    B2) Green KB
    B3) BW
    C) done

  7. MarkB says:

    A1) 315
    A2) 205
    B1) BW / 15 / 25
    B2) BW
    B3) BW
    C) Done

  8. Feliz says:

    A1) 105
    A2) 95 needed a little help on the last one
    B1) 35# bar
    B2) BW
    B3) did not do
    C) done

  9. mlubke says:

    A1) 325, 315(oops)
    A2) 185
    B) 45,45,60 step ups. 25 pullups. bodyweight ghd

  10. Chels says:

    A1. 265 (89% would have been 280)
    A2. 125/130
    B an C. Done!

  11. A1. 415#
    A2. 245#/ 235#
    B1. 65#
    B2. 35#
    B3. Done
    C. Tnight

  12. Dru Sellers says:

    A1) 335
    A2) 200
    B1) 45#
    B2) 10#/35#/35#(4)&10#(4)
    B3) Done
    C) Done

  13. Jeremy says:

    A1) 365
    A2) 265 (Randy helped a little)
    B1) 45/unweighted
    B2) BW
    B3) BW
    C) Done

  14. Zach says:

    A1) 470
    A2) 185 (went light because I max benched yesterday for coach)
    B) 95, 26, BW
    C) Done!

  15. Morgan says:

    a1) 335
    a2) 200
    b1) 45#
    b2) 10#
    b3) A couple a BW per set, the rest Straight Legged DLs
    c) Done

  16. Taylor Deering says:

    A) 255#. So hard. I can’t wait to see what I can do when I actually get hamstrings.
    B) 120#
    B1-B3) done
    C) done

  17. The Kingpin says:

    A) 315
    B) 160
    B1) 65 B2) 10
    C) done

  18. Ingrid K. says:

    a1) 270, then went to 255 for forms sake.
    a2) 125 (little help on last reps of both sets)
    b1) 20″/55, 24″/65, 24″/65
    b2) 15lb db on all 3 sets
    b3) 10-15-20
    c) done

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