Work up to 1RM deadlift (goal of 2x body-weight)
2x at 90% Deadlift
10x box jumps
4 rounds (NOT for time)
Rest 2-3 min between each round
Notes: This workout is pretty pure in terms of strength training. The optimum rep target when operating at 90% is 7 reps, we overshot that by 1 so I feel pretty good about it. For the purest, rest periods should be round 3 min to allow for full ATP and what not replenishment. The combination of hitting deadlifts and box jumps back to back like this is to combine the slow strength building portion with a similar muscle movement in an explosive manner. It has been shown to increase power and strength more than doing either by themselves. This type of training can be very taxing on the Central Nervous System and has a huge neuroendocrine response, meaning all those drugs that people pay lots of money for, occur naturally when you lift properly. Don’t worry ladies, this goes straight to strength without making you big and bulky. Our goal is power to weight ratio, we want to be strong but not be in the way of ourselves. Mark Twight uses the phrase, “gotta carry the engine.”
Announcement: New gym location opening up Monday at 2013 Placentia Ave unit B6 and 7. We are going to do our last workout at the garage at 10 a.m. and then pack up everything, move to the new location and BBQ till our hearts are content. Everyone is invited to come to the last workout and BBQ, bring the spouse and kids!
Directions from south bound on the 55. Exit 19th street, turn left and continue on 19th until Placentia. Make a right on Placentia, continue on Placentia until you reach the gym on the left side.