Week 18 Training: 13.11.07
Include in your warm-up:
10 Minute Full ROM Dynamic Warm-Up
2x: Squat, Pushup, DeadLift Matrices
Warmup Sets: 1×8@50, 1×5@60, 1×5@70, 1×3@85 (DeadLift & BenchPress)
A1. 2×3: Deadlift @ 92% – E2M
A2. 2×3: Bench Press @ 92% – E2M
Notes: Listen to your body. If you are not feeling heavy pulls, do not pull heavy. Pull a weight that is challenging but allows you to work and get some load/volume under your belt.
Every deadlift should be a single – from a dead start. No touch and go.
Alternate between your sets of deadlifts and bench presses. This means that you will need to be warmed up to 92% on both before you begin. Start a new movement every 2 minutes.
B1. 3×10/10: Kettlebell or Dumbbell Bulgarian Split Squats – Heavy but Unbroken
B2. 3×10: Weighted Supinated Pull-Up – Heavy but Unbroken
B3. 3×10: Glute-Ham Raises – Bodyweight
Notes: Move from one movement to the next without much resting (slow walk over, then begin). Transitions should be smooth, controlled and fluid.
C. 10 minute sled drag @ 55/40 (5 minutes forward, 5 minutes 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.