Week 20 Training: 13.11.21
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 (DeadLift & BenchPress): 1×8@50, 1×5@60, 1×3@70, 1×3@85, 1×1@94
A. 2 Attempts to Establish a 1-RM Bench Press
Notes: The BP will be done BEFORE the deadlifts this week.
B. Banded Deadlift: 10×2 @ 65% Bar Weight + 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: Alternating Barbell Front Rack Weighted Lunges – AHAP but Unbroken
C2. 3×6: Weighted “Over/Under Grip” Pull-Up – AHAP but Unbroken
C3. 3×6: Glute-Ham Raises – Heavy but Perfect
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 @ 70/50 (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.