Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Row
– Into –
3 sets
1 Zombie Rope climb or 5 Single Arm Ring Row (each)
10 Alternating V-Ups
5 Deadlifts (empty bar – begin to build for strength)
**2. Strength Prep**
10:00 – 12:00
After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.
**3. Workout Prep**
1 set
1 Rope Climb
2 Deadlifts (After the strength your deadlift will be warm)
Deadlift 1×1
Deadlift:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
Green Bay Packers
5 rounds
2 Rope Climbs (15ft)
5 deadlifts (315/225)
Pressurize From the Top On The Deadlift After Back Injury
https://www.youtube.com/watch?v=nZvVV4Oq7O0
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