Lift Big, Week 2, Day 1: We want to hear from all of you. Please post to comments section. We would like some feedback on the Shoulder Press and your Wendler effort. Please post to comments if you hit a new 1RM and how far that was from your old 1RM and your estimated 1RM you were using on our 3rd Cycle of Wendler. Did Wendler work for you?
*All beginners on our program should not be attempting 1RM for most lifts. Until you have the necessary mobility, stability, and have demonstrated proper mechanics in the required movement; you should either be on a 5 or 3RM scheme.
If you have been with us a while and find yourself plateauing or struggling to maintain growth with any single movement; mobility might be your answer. Sometimes taking a step back, evaluating position and establishing a long term approach to increasing mobility in any specific area might just be the key!
A. Take 20 minutes-
Deadlift: Find your heavy 1RM for the day.
Beginners: 3 months or less experience with CFD coming 3-5 days per week consistently, perform Sets of 5
Intermediate: 3+ to 6 months experience, Find your heavy 3
Advanced: 6+ months or more, Establish your 1RM.
B. Take 10 minutes- Gymnastics
HandStand Skill Focus: Kickups and walks
Beginners will be focusing on position and maintaining a tight hollow-body form while working on balance in the movement.
Advanced movers can demonstrate a handstand hold without assistance and will be working on the transitions to start moving across the floor with control.
We will all be working with partners on this one!
C. For time:
-May sub box assisted HSPU or holds
*10 minute time cap