Power Week: Deads & Bench

This week we are focusing on Power. Beginning with the three power lifts. Squats, Deadlifts, and Bench Press. And ending the week with Olympic lifts. Our warm-ups will focus on specific drills and mobility for the lift that day, really targeting form. In order to get the most out of this week please keep the following in mind:

  1. Our last Power Week was November 8, 2020. It's been 5 months. We will have a notebook for everyone to keep their numbers in for next time. If you kept track from last time, please share your data with us! It's important to log your workouts, whether through the app or in a journal. We can't know how far we have come if we don't know where we started.

  2. Form is king. We will keep the weights light until we are capable of SAFELY loading our lifts. Even experienced lifters know that practice prevents injury and facilitates safer and more effective lifts.

  3. Even though we aren't going to be throwing down typical "metcon" weekly workouts, this week is critical in building strength, recovery, increasing metabolism, and decreasing risk in future workouts. You may feel the need to add "cardio" to these workouts by doing more before or after class, but please remember. Sometimes more isn't better, it's just more. Trust the process.

Warm-up: 10-15 minutes Video Explanation

200 M Run/Row

Resistance Band Chest/Shoulder Mobility

3 Sets of 30 Seconds each of Lower Back and Piriformis Stretches

5 Yoga Worms

2 x Through:

5 Pullups

10 Pushups @Home

15 Squats

Then,

15 Good Mornings with PVC or 15 lb bar only

15 Romanian Deadlift (RDL) Drill with a light bar or PVC (Hamstring/Hip/Glute engagement)


Main Workout

Option 1 > 3 Months

2 x 15 Reps of Negative Descent Romanian Deadlifts (50% or less of max weight)

Rest 1-2 minutes between each set. Use this time to statically stretch hamstrings. (demo)

2 x 15 Reps of Deadlifts @ 65-75% max weight

Rest 1-2 minutes between each set. Use this time to statically stretch hamstrings.


Then,

10-8-6 Bench Press Video Tips

Rest 2 minutes between sets. Weights increase as rep count decreases. ONLY if form allows.


Option 2 < 3 Months

2 x 15 Reps of Negative Descent Romanian Deadlifts (50% or less of max weight)

Rest 1-2 minutes between each set. Use this time to statically stretch hamstrings. (demo)

2 x 15 Reps of Deadlifts @ 65-75% max weight

Rest 1-2 minutes between each set. Use this time to statically stretch hamstrings.


Then,

10-8-6 Bench Press

Rest 2 minutes between sets. Weights increase as rep count decreases. ONLY if form allows.


Option 3 < 1 Month

2 x 8-10 Reps of Negative Descent Romanian Deadlifts 25/45 Barbell only

Rest 1-2 minutes between each set. Use this time to statically stretch hamstrings. (demo)

2 x 8-10 Reps of Deadlifts 25/45 Barbell only

Rest 1-2 minutes between each set. Use this time to statically stretch hamstrings.


Then,

5-5-5 Bench Press (Video Demo)

Rest 2 minutes between sets. Barbell only


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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