14.03.14

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J Estrada and K Pierce

Looks familiar and sounds good. 

Week 36 Training: 14.03.14

Thoughts: Transitions will be CRUCIAL. No time for chalk! While you cannot bounce the bar off the ground, you can use the natural rebound of the rubber plates on rubber matting. I would not go singles on deadlifts. Use the eccentric loading of the posterior chain and hamstrings in coordination with the rebound of the plates to your advantage. If and when you break deadlifts, do so intentionally and break them into sets that make sense (again, no singles). Find a rhythm on the box jumps and try to make it through AFAP. This is a SPRINT effort. Make sure you warm up well for both movements and prep your CNS to deal with the load and high volume of reps. Kill it.

Group 1: 14.3

10 Deadlifts @ 135/95
15 Box Jumps @ 24/20′
15 Deadlifts @ 185/135
15 Box Jumps @ 24/20′
20 Deadlifts @ 225/155
15 Box Jumps @ 24/20′
25 Deadlifts @ 275/185
15 Box Jumps @ 24/20′
30 Deadlifts @ 315/205
15 Box Jumps @ 24/20′
35 Deadlifts @ 365/225
15 Box Jumps @ 24/20′

Notes: REMEMBER! The tie-breaker for this workout is the TIME (on the clock) WHEN YOU FINISH EACH ROUND.

Groups 2: 14.3 Prep

Hips, Glutes, Hamstrings, Feet, Calves, Erectors, Hip Extension. Rhythm.

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