Workout of the Day
A1: Pause Deadlift
3 x 5
Pause for 1 second at 1″ off the floor. Continue to standing and then use a controlled tempo to return the bar to the floor. These are dead stop lifts, not touch and go.
Use this variation to practice creating tension and squeezing the bar off the ground in solid position, rather than yanking or rushing the beginning of the ascent.
Use an overhand or hook grip.
Work sets should be a 7/10 RPE today, with room to add weight for the following two weeks.
A2: Incline Dumbbell Bench Press
3 x 6-8 @ elevator tempo
Same prescription as week 1! Try to beat what you did then.
EMOM x 18 min
A. 4-12 Handstand Push Ups
B. 30 sec Row for calories
If you need to develop strength / strict reps, then choose a number of reps you can sustain across 6 sets. These could be done as clusters. Example: 2 reps, rest 20 sec, 2 reps.
If you own strict reps, then work on kipping technique and accumulating volume for about 30 sec or less per round.
For athletes who want to improve strict strength and are comfortable with kipping, option to mix and match! Example: 2 strict + 6 kipping per round
For further scaling, bias a full ROM box piked HSPU, downward dog HSPU, or strict DB press.
Sunday Sandbag Smiles with Seth
This Saturday we’ll be celebrating Jacinto’s 83rd birthday with the JacintoStorm workout! Jacinto has been doing this workout since his 69th birthday and adding one rep every year. Its a Doozy!! It includes:
Wall Ball Shots