04.16.2018

Thank you to all of our members who made it out for Kevin Lutz’s Deadlift workshop! Kevin did a phenomenal job delving into the fine details of the Deadlift, and I’m sure his influence will make a huge impact on everyone’s lifting as we enter our strength cycle.

We are going to be using a base program designed by Kevin. The program will run for 9 weeks (not including the initial test week) and will focus on a linear progression, deadlifting one day per week. We’ll add our own accessory work, as well as strength work throughout the week to compliment the deadlift.

This week, our test day will Wednesday. You will be building to a technical 1 Rep max. This means your maximum for the day should maintain good form. Rather than going for broke and lifting the load at all costs, try to (as Kevin explained) leave a tiny bit in the tank. Not only will your weight yield more accurate and appropriate percentage values throughout the duration of the program, but there’s also something psychologically encouraging about beginning a strength program with a successful, as well as knowing you have a touch more in you, as well.

Following this week, our Deadlift day will be Monday, when most of us are fresh from the weekend. If you regularly attend the Super session, be mindful not to overdo yourself, so that you can perform well leading into your deadlift day.

If you have any further questions about any of the above, feel free to ask your coaches for guidance.

Happy Lifting!

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Hey Everyone!

Just a quick announcement, this weeks Super Sunday session (April 22nd) will be cancelled. 

Super Sunday will resume as per regular schedule on Sunday, April 29th.

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Warm up:

3 Rounds (not for time)
200m jog
10 Dowel goodmornings
10 Dowel Back squats
10 Ring rows

Strength:

Back squat; build then
4x 4 (across, AHAP)

Conditioning:

“Helen”
3 Rounds:
400m run
21 Kettlebell swings (24/16)
12 Pull ups

Recovery:

1 – Banded overhead distraction; 90sec/

2 – Plantar surface smash; 90sec/