Deep Comp- 1/17/17
I. Back Prehab Warmup
3:00 Aerobic Element (row, run, or bike)
2:00s Couch e/s (quad focused 1 min, iliopsoas focused 1 min)
Keep HR in the 60-70%, looking for burn of awareness, not pain indicative of a nearly failed set.
30 Dead Walks (very light)
25 Clamshells E/S
20 Prone SL Hip Extension and Knee Flexion
15 Reverse Hypers 3-1-x-2
10 Bird/Dogs e/s 3-1-3-1
5 Slow Frog Squats 6-2-6-2 (quadruped position with knees splayed)
Optional: Banded Glute Bridges- 1 x 30
- Longevity and wellness is paramount, especially this time of year. It's critical to break the routine of just "Strength and Conditioning" and add some maintenance/rehab/prehab in occasionally. This portion will help you get a feel for whats going on in your posterior chain, as well as get everything firing optimally before you deadlift heavy. Take this portion seriously, it's placed first for a reason.
II. Powerlifting
A. Deadlift-
1 x 6 @72%
1 x 5 @77%
2 x 4 @80%
1 x 3 @85%
- Rest as needed
B1. Partial ROM Deadlifts (floor to knee)- 3 x 3@85%
- Total time under tension should be no more than 10s.
B2. Tall Box Jumps- 3x6
Rest 3-5 minutes
III. Conditioning
AMRAP 4:30
10 Clean and Jerks 95/65
3 Bar Muscleups
(Rest 2:30)
AMRAP 4
10 Clean and Jerks 95/65
3 Bar Muscleups