STRENGTH

Similar to: WEDNESDAY 20141210

In 6 minutes…

Work up to "90 second” 1 RM SUMO-Stance Deadlift

Must be SUMO STANCE - DEMO VIDEO

“90 second” 1 RM - Make sure you thoroughly warm up (10 minutes), then work up to a heavy set of five, then a heavy set of three before moving to your 1RM attempts. How it works: Have all your weight ready, and you will be trying to find your 1 RM in 6 minutes, with an attempt every 90 seconds (5 total attempts).

Looks like:

0:00 - Heavy 1 rep max attempt...
1:30 - Heavier 1 rep max attempt...
3:00 - Heavier 1 rep max attempt...
4:30 - Heavier 1 rep max attempt...
6:00 - Heaviest 1 rep max attempt...

It may not represent your true 1 RM, but it is a good test. It calls on your physical readiness and ability with short rest periods and high CNS demand. Don’t mess around with this one. An attempt starts at exactly each 90 second mark. If you aren’t ready, you miss an attempt and pick it up at the next one.

Then…

5 x 10 barbell row. Heavy enough for 10 reps but not light enough for 11 reps (scale as needed)

POWER OUTPUT

Every minute on the minute for 20 minutes

Odd minutes – 5 Pull-ups
Even minutes – 10 Burpees

*Pick scaling based off your ability: Scale pull-ups as needed; chair, band, etc. No kipping.