Archives for April 2014
Double-Bodyweight barbell Deadlifts for max reps in one set
* Every rep must be LOWERED UNDER CONTROL.
** Lifter must let go of barbell (on the floor) & re-establish grip before next rep. This forces the lifter to pull the barbell from a DEAD stop. No touch & go!
*** This is max effort in ONE SET. If you leave the platform between reps or have time to take a leak then it’s no longer one set. Stay at the bar, don’t do anything but deadlift. When you let go, go right into your set-up, and pull again.
(Yes, all these requirements make it HARDER. They also make you STRONGER!)
One-arm DB press
Pick a DB you can strict press about 5 reps in a row with.
Max reps strict press in 90 seconds with Left arm ONLY
Rest 1 minute
Equal number of reps strict press with Right arm ONLY
Rest 3 minutes & repeat (90s Left, Rest 1 min, match reps Right)
Compare to March 2014
5 rounds for time of:
- 135-lb/ 95- lb. barbell overhead walking lunges, 25 feet
- 15 knees-to-elbows
5 sets of 1 shoulder press, 1 push press, 1 push jerk.
Perform all three lifts without reracking the bar.
Weight should be near 1RM shoulder press.
Rest at least 3 minutes between sets.