CHALLENGE DAY

105 lb stone

Today I got reckless and threw some challenges at myself and the athletes I work with.  These three challenges all involved a movement or set/rep scheme that we never practice.  The goal is to push myself and the athletes out of our comfort zones and see how strong and conditioned we are, especially when we're already tired from our normal periodized, goal-oriented training.

Challenge #1--3x12 snatch-grip deadlift off 3-4 inch blocks

Challenge #2--Leg Press Drop Sets--Start with the heaviest weight you can do for 10 reps.  Complete 10 reps, then drop a plate and do a set to failure.  Drop another plate and go to failure again.  Repeat until there is no weight left on the machine.

Challenge #3--Clean and Press any object or objects, (dumbbells, kettlebells, barbell, stone, rock, keg,  sandbag, barrel, etc.) for as many reps as you can in 1 minute.  Multiply the number of reps you got in 1 minute by the weight you used to find your total 1 minute volume.

The key to this is that we don't do challenges like these often.  Most of our training is not intended to test our strength, but to build it.  However, once in awhile I believe it's important to break the mould and just see how truly strong you are.  These tests complimented our training for the day, and didn't detract from our dynamic lower body day.

Great job by EVERYONE who tried these challenges because they made the workout brutal but awesome.  Get comfortable being uncomfortable.  Awesome work guys!



Dynamic Lower Body

Foam Rolling
General Warmup
Dynamic Warmup

Cossack Squats
Band Rows
Glute Brideges
Bodyweight Squats

Position Strength
Barbell Complex--Clean+Front Squat+Negative Deadlift (Slow)--2x3

Power
Band-Resisted Deadlifts--10x1 at 60% 1RM with 10 seconds rest between sets
*275 lbs + band tensions*

Challenge #1
Snatch-Grip Block Deadlifts--3x12
*255 lbs*

Assistance
Pause Squats--5x4 at 60% 1RM with 5 second pause in the hold and 45 seconds rest between sets
*220 lbs*

Challenge #2
Leg Press Drop Sets (All plate numbers mean that number of plates on each side)
--5 plates x 10; 4 plates x 12; 3 plates x 20; 2 plates x 25; 1 plate x 30

Challenge #3
Clean and Press--105 lb natural stone x 16 reps in 1 minute=1680 lbs in 1 minute

Abs
Front Plank--3x1:10
Sprinter Sit Ups--2x12 each side