Performance (Leg focused):
Tip: Back Off Sets
Back-off sets in any exercise are a great way to accumulate volume without losing quality. Because the deadlift can be heavy, it is easy to overtrain, and just a few sloppy reps can lead to serious lower back soreness. Utilizing a top-heavy set followed by lighter back-off sets allows you to get a strong stimulus from the first set and some quality volume on the back-off sets. A combination of heavy sets and enough volume improves strength for most exercises. During your back-off sets, focus on the deadlift technique, as it should be at a very manageable weight.
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
2 Power Jerk
Make your first set approximate RPE 6. Then increase weight with every set, finishing your last complex around RPE 9-10 – Challenging yourself for a max weight if you feel good.
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
For Time
Row 70/55cal
70 Wall Balls 10/6Kg
35 Sit Up (L1 w 5 Kg plate)
Bike 70/55cal
