Mike G
Deadlift
1 rep max
Use the following rep scheme to warm up to your 1 rep max. 5-5-3-3-1-1-1-1. The sets of 5 are moderate, the sets of 3 will be the weight you have been using during your 5-5-5 training days. The sets of 1 will be 4+ attempts to safely establish a 1 rep max.
EMOM-10
Every minute on the minute for 10 minutes, complete:
5 Deadlifts 225/185 20 Double Unders (30 singles)
L1 As Rx’d
L2 DL 185/125, singles
L3 DL @60% 1 rep max, singles
Setting Goals
Everyone of us has set a fitness goal(s) for ourselves – losing weight, getting stronger, more flexible, faster…. The list may be broad or very detailed. Our desired goal(s) is usually realistic but seldom achieved because they are not S.M.A.R.T.
S – Specific
M – Measurable
A – Attainable
R – Realistic
T– Timely
You will have greater success reaching your long term objectives by setting S.M.A.R.T monthly goals. We highly recommend that all members participate. It is your homework to write down 1 -3 long term goals and we will explain how to break them into S.M.A.R.T goals. By the end of the week, everyone should be on the board