Wednesday
HV Tribe CrossFit – CrossFit
Deadlift (Double Progression Week 3)
Deadlift (Double Progression Week 3)
6-8 Reps
superset with;
12-15 Weighted Bench Dips
Rest 2min. Repeat For 3 Total Sets.
Weighted Bench or Box Dips Demo:
https://www.youtube.com/watch?v=JrHc1FBtVvM
*This deadlift cycle is DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
Metcon (AMRAP – Reps)
Get as far as possible in 12 mins….
10-20-30-40-50
Front Rack Lunges 75/55
American KB Swings 53/35
KB SDLHP
*200m Run After Each Set
