Black Iron Training Thursday, November 20, 2014 Phase 3 Week Seven/Day Three Max Pull Day __________________________ W&A Strength: Find a 1RM Deadlift (Conventional or Sumo) **Recommended warm-up sets: 55-60% x 5 reps 65-70% x 4 reps 75-80% x 3 reps 85-90% x 1 rep 95% x 1 rep Then, find your new 1RM in no more than 5 attempts. Conditioning: 50-35-20 reps for time of: Pull-Ups Double-Unders Hip Extensions **Follow link below for a demo of Hip Extensions. If you dont have a GHD or Roman Chair available, substitute Supermans from the floor. youtube/watch?v=-FRYZjXMHkA Finisher: Band High Pulls 3 x 15-20 reps
Posted on: Thu, 20 Nov 2014 06:00:00 +0000
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