Wednesday 10/02/2024

STRENGTH (pt. 1)

Deadlift

5x1 @ 90+% of 1RM

*Roughly 40% of athletes who attended Tue 9/24 PR’d their deadlift 1RM (31 athletes PR’d). Heck yeah!! If you missed last Tuesday or didn’t PR, aim to have another go today. If you did PR, aim to use 90% of your new PR # for today’s 5x1.

STRENGTH (pt. 2)

Back Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 5 reps @ 70%

*Set 6 – 5 reps @ 70%

*Set 7 – 5 reps @ 70%

*Aim for a new set every 2:00 - 2:30