Monday, January 5, 2015


Banded sumo deadlift 1 RM

2 Rounds:
1a) 20 (total) weighted lunges
1b) 50 standing banded crunches

2 RFT:
5 Deadlift (315/205)
10 Alternating pistol squats
15 Clean & Jerk (135/95)

*Each person only gets 1 barbell.  You must change the weights.

Tip of the Day
When working on finding a 1 RM, make manageable and confident jumps in weight.  As the weight starts to feel heavier, your increases should get smaller and smaller.  Your central nervous system needs time to adapt to the stress placed on it.  A jump that is too large will lead to a shock to your CNS and you will fail.  If you take the smaller jumps, your CNS adapts and you will be more successful in your lifts.