Sessions Video

FEB

27

Wednesday


This is the seventh installment in our "Sessions" series.

These "Sessions" videos are longer videos (i.e. 10-15 minutes) and feature detailed explanation and analysis of the workouts being done here. There is a story embedded in each video, you'll see people in our gym go through a workout experience, there will be times where someone gets coached through "the moment", and you'll see interviews with the participants. You'll see people succeed, you'll see people fail, and you will get a first hand view of what really happens in here on a day to day basis.

The goal of these videos is to teach you as much as possible so that you may greater utilize the tools we have available on the site and also so you may direct your own training in a more productive manner.

"Sessions 7" which is from November 26th, 2012 features Maximus, Hayley and John

You will need to have a full membership to view the video on the page as these videos are available to Full Members only.


This is the workout featured in the video:

Workout:
Work up to Heavy Deadlift via Strength Ladder:
Start light and add weight at each rung of the ladder
For example:
10 reps @ 30% 1RM 9 reps @ 35% 1RM
8 reps @ 40% 1RM
7 reps @ 45% 1RM
6 reps @ 50% 1RM
5 reps @ 55% 1RM
4 reps @ 60% 1RM
3 reps @ 65% 1RM
2 reps @ 70% 1RM
1 rep @ 75% 1RM
1 rep @ 80% 1RM
Etc
Then:
5 minute Progressive Row Warm-up:
Start easy and each minute increase pace by 5 split seconds
For example:
One minute at 2:00/500m pace +
One minute at 1:55/500m pace +
One minute at 1:50/500m pace +
One minute at 1:45/500m pace +
One minute at 1:40/500m pace
Then:
10x "Headcutter" @ 53/35# +
30sec Explosive Step-up +
30sec Box Jump
30sec Row @ >150-175m pace (i.e. sub 1:40/500m) +
60sec Rest
Three Rounds
Then:
Cool Down


Notes:

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