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"JOHN DENVER"
Objective: Strength
Warm up: 4x Barbell Complex (85#, 95#, 105#, 115#)
Training:
(1) Work up to 1RM Dead Lift
(2) 5 Rounds
3x Dead Lift @ 80% 1RM
10x Elevated Push ups
(3) 5 Rounds
40-foot walking lunge @ 2x 20kg kettlebells
30m Tire Drag (forward 15m, backward 15m)
(4) 5 Rounds
10x Weighted Situp @ 65# (45# plate + 10# plate)
10x Weighted Dips @ 44#
Comments:
Discipline in the Weightroom:
(1) Full range of motion. Don't cheat. Lower weight to get full range.
(2) Good form. Bad form is just stupid. It is not sustainable. It can be dangerous. It's not good craftsmanship. Lifting
is a craft - honed over years and thousands of reps. Take pride in your work. Do it right.
(3) Patience. What's the hurry? Putting up a new max with questionable range of motion or questionable form is a record
with an asterisk. Getting strong isn't a season or a cycle or a phase. It's a lifelong education. Savior it. Do it right.
(4) Focus on weaknesses. It looks better, is easier, and certainly more comfortable to do only the exercises you feel
strong at, or can do well. But this doesn't lead to growth. You know what your weaknesses are. Work on them and grow from
that work.
(5) Professionalism. Be on time. Work very hard. Be respectful of the coach, equipment, other athletes and spirit of the
gym. Take lifting seriously, but not yourself. Less ego, more work. Less me, more us.
- Rob Shaul
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| Heavy dead lift... |
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| Heavy lunges. |
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| Renae |
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| Quads are warming up... |
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| Quads are cookin' here. |
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