Performance (Leg focused):
Tip: Pause Deadlifts
The pause deadlift is a great exercise to gain confidence in your setup position and pull directly off the floor. The setup position and the way the bar moves within the first inch of the movement is critical to the execution of a great deadlift. The pause will take place just a few inches off the floor which forces you to be more cognizant of your positions in the setup and immediately off the floor. If you are an individual who generally gets pulled forward with deadlifts, you are going to have to fight hard to maintain a great position during the pause.
Include BARBELL WARM-UP designed for every Friday:
2 SETS (WITH EMPTY BARBELL):
10 RDL
10 Strict Press
10 Front Squat
10 sec Squatting Quad Clean Grip Hold
10 sec Front Rack Hold
10 sec Front Squat Hold
If the session is full, you can split the team if needed: some do cardio others do the PVC warm up
Station 1: INTERVAL WEIGHT TRAINING : 10 min
5 SETS
1 Power Clean
1 Hang Power Clean
1 Front Squat
1 Power Jerk
Beginners to use DBs instead of BB. Use cushion when dropping the Barbells.
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS (HEAVY!)
5 reps Pause Deadlift
Pause at Knee Conventional Deadlift
Perform 2 warm up sets
Pause Deadlift will be seen every 2 weeks. It’s one of the primary exercises of this cycle. It will alternate with the Conventional Deadlift. Only 3 working sets for 5 reps. So GO HEAVY! Except for beginner to stay at around 10 to 12 reps. Record your highest weight and beat it next time.
1 to 2 Warm-up Set: if needed:
Warm-up Set 1: 6 to 10 reps – Easy
Working Sets:
Set 1 – 5 reps
Set 2 – 5 reps – higher weight
Set 3 – 5 reps – higher weight
Station 3: STRENGTH BALANCE: 10 min
4 sets
16-20 (8-10/leg) Front Rack Walking Lunge
Station 4: Unbroken complex (Tester): 10 min
2 ROUNDS FOR TIME
L1 32/24Kg
L2 24/16Kg
30/21 cal Row
20 Goblet Squat
30/25 cal Bike
20 Toes to Bar