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Dead Lifts and Conditioning

By 09/13/2010No Comments

:startwod:

Warm Up

Joint Mobility and Line Drills

Strength Work

Dead Lift  5 – 5 – 5 +
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

Conditioning Work

Max Rounds and Reps in 15 Mins

10 Sumo Dead Lift High Pulls 95M/65W

15 Box Jumps 32M/24W

:endwod:

Coaches Notes:  This week is the beginning of the 5-3-1 Strength Program.  Be sure all the athletes do at least 2 or 3 Warm Up Sets prior to doing the Work Sets.   The Warm Up Sets should be at around 40 – 50% max weight and hitting 5 – 8 reps.  It is important for the athletes to keep a log of the weights used for this program to work effectively.

The Warm Up should be competed within 15 minutes.  The Strength WOD should take 15 – 20 minutes.

Steven