Y’all didn’t really need me to tell you what to do on a Recovery Day, did you…?
Week 19 Training: 13.11.14
Include in your warm-up:
10 Minute Full ROM Dynamic Warm-Up
2x: Squat, Pushup, DeadLift Matrices (1st round unweighted, 2nd round weighted)
Warmup Sets: 1×8@50, 1×5@60, 1×5@70, 1×3@85 (DeadLift & BenchPress)
A. Bench Press: 2×2 @ 96% – E2M
Notes: The BP will be done BEFORE the deadlifts this week.
B. Banded Deadlift: 10×2 @ 55% Bar Weight + ~25% Band Tension – AFAP – EMOM
Notes: Every deadlift should be a single – from a dead start. No touch and go. The 10 sets of 2 reps should be performed EVERY MINUTE ON THE MINUTE FOR 10 MINUTES. Speed is your friend.
C1. 3×6/6: Barbell Front Rack Bulgarian Split Squats – AHAP but Unbroken
C2. 3×6: Weighted “Over/Under Grip” Pull-Up – AHAP but Unbroken
C3. 3×6: Glute-Ham Raises – How much weight can you use for a set of 6? (Must be Legit)
Notes: Move from one movement to the next without much resting (slow walk over, then begin). Transitions should be smooth, controlled and fluid.
D. 10 minute sled drag @ 60/45 (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.