September 5, 2011

AM Strength Session

[Cycle 8 - Wave 2 - Deadlift]

Deadlift: 200lbsx3, 230lbsx3, 255lbsx3*
Deadlift: 250lbsx2, 24lbsx1

Rack Pulls:

255lbsx3
255lbsx3
255lbsx3

Rack Holds:

255lbs--> 3 grips for 10 seconds/5 seconds/10 seconds
260lbs--> 3 grips for 10 seconds/5 seconds/10 seconds
265lbs--> 3 grips for 10 seconds/5 seconds/10 seconds

Single Leg Deadlifts (practice)

95lbsx4 per leg

Finisher:

1st Set=

Shoulder Carry Punching Bag to Sledge
25 sledgehammer swings per arm
Shoulder Carry Punching Bag to Shed
1 min plank hold

2nd set =

Shoulder Carry Punching Bag to Sledge
25 sledgehammer swings per arm
Shoulder Carry Punching Bag to Shed
1:15 min plank hold

*3 warm-up sets, 3rd set is for reps

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