Effects of sugar in rats. 

ME Bench
3 sets max chinups. 3 sets max parallete pushups
pec active release w/lax ball, external rotation w/band
Max effort shoulder press day! 5-3-3-3-2-2-1-1-1. (AARON 200) Warm up w/2 empty bar sets. 
Max weight Turkish get ups on each side. warm up to your 1rm w/about 3-3-2-2-2-1-1 (don't be worried about being exact w/these, it's just getting comfortable with it)
tricep pulldowns, raises, and pull aparts (front and back). 100 each, so 400 total reps. skinny band

Wed 6pm Midcity OR Friday 5:30pm Uptown

ME Bench
3 sets max chinups. 3 sets max parallete pushups
pec active release w/lax ball, external rotation w/band
Max effort bench press day. 5-3-3-3-2-2-1-1-1. Warm up w/2 empty bar sets. 
5 sets sled runs. In between, 10 turkish get ups at medium heavy weight on each arm. If time: tricep pulldowns, raises, and pull aparts (front and back). 100 each, so 400 total reps. Skinny band

Powerlifting Fundamentals Sunday Uptown at 10am, Monday 6pm Midcity. Come on in, take the class, and join regular powerlifting!

Powerlifting schedule this week:
Wed 6pm Midcity or Friday 5:30pm Uptown
Sat 11am Midcity
Sun 10am Midcity (active recovery 11:30am Midcity)


ME Bench
wide grip strict pullups. 3 sets max reps. Ring dips 3 sets max reps. Get more than last time
Lax ball to pecs, triceps and traps. overhead stretch
Shoulder press 10 empty bar med/heavy bands. 6-6-3-3-2-2-1-1-1. 
Ring rows parallel if possible. 3x20
tricep pulldowns, raises, and pull aparts (front and back). 100 each, so 400 total reps. skinny band.

No Powerlifting Monday at Midcity, sign up for Tuesday 7:30pm Uptown instead. The whole week is up, Liz is going to teach W/F/Sa/Sun this week. New cycles for a few things also, get excited!

ME Squat/Deadlift Tuesday 7:30pm Uptown
Sleds and butchers 3 trips down and back
Banded giving birth against the wall, lateral side steps, banded good mornings
Deficit deadlift no bands. Stand on a 35lb (if can keep form) plate. 5-5-3-3-2-2-1-1-1. Reset each time. 
Snatch grip deads 5-5-5-5GHR, GHD, rev hyper accumulate 45 reps of each


Wed 7pm Midcity/Fri 5:30pm Uptown
ME Bench
wide grip strict pullups. 3 sets max reps. Ring dips 3 sets max reps. Get more than last time
Lax ball to pecs, triceps and traps. overhead stretch
Shoulder press 10 empty bar, add chains, 6-6-3-3-2-2-1-1-1. If chains not available, then light bands. Get heavier than last week
HSPUs 10-8-6-4-2 tricep pulldowns, raises, and pull aparts (front and back). 100 each, so 400 total reps. skinny band


Saturday 11am Midcity
DE Squat
100 lateral side steps (total), 100 banded good mornings 
Box squat with bands. Empty 10, 4-4 then 8 sets of 2 w/1 min rest between, at 50% plate weight of 1RM squat 
Then, conventional deadlifts w/bands 50% of 1RM. 10 sets of 3 singles
4 sets of 10 GHR, GHD, Reverse hyper


Sunday 2:30pm Midcity
DE Bench
Pylo pushups, individual's choice
external rotation w/band
DB speedy bench. 10 sets of 2 at a medium-heavy weight. 
Banded DB press, 3-3-3-3 
pull aparts and shoulder raises and tricep pulldowns 100 each. 

ME Bench
wide grip strict pullups. 3 sets max reps. Ring dips 3 sets max reps. Get more than last time
Lax ball to pecs, triceps and traps. overhead stretch
Shoulder press 10 empty bar, add chains, 6-6-3-3-2-2-1-1-1. If chains not available, then light bands. 
KB clean and press, clean it each time. 5-5-5-5 go up each time
tricep pulldowns, raises, and pull aparts (front and back). 100 each, so 400 total reps. skinny band

Thoughts on the Monday/Tuesday WOD. Post your thoughts to comments.

The band wants to go down, straight down. When you're lifting, if the bar is going in the path of least resistance in terms of the band, then you're actually a little in front of your midline. See the guy on the left? He's doing a pretty good job of keeping everything locked in, but he's still pitched forward very, very slightly. Look at where the green band wants to go--about 4 inches in front of his leg, probably another 6 from midfoot/his midline.

Without being active with your lats (i.e. pull the bar back to you) as you deadlift, and having a strong glute squeeze once you pass your knees, the bar will be in front of you and you'll fail your max lifts. When you don't end w/glutes activated, you tend to "hitch" the bar up your thighs. This is why I tell you to rock back (so you'd fall if you weren't holding onto the bar) in the start position. Especially on a deficit like we've been doing, you're going to start a lot lower than you normally do in a deadlift. You have to keep that back angle/tension until you get to your knees and then shove your hips over the bar. They won't really go over the bar, but that's the finishing movement you need. We work the posterior chain strength-wise and learning how to recruit those motor patterns with the RDLs and GHRs. Note that another cue I give is to "lean back" during your deadlift, it's getting after the same thing. Let's get that crisp "BAM" finish, shall we? 

Also, one weakness the banded deadlift addresses is the shoulders open in the start. (Notice how everything is made in the start position?) If you are rounded, by the time you're at the top w/hips extended, you have to do a massive shoulder roll/shrug to get into position-- fighting your plate weight plus band tension. Also the shoulder round happens secondarily when the band "wins" on the way up and the hips rise before the shoulders do and you're pulled down and forward by the band, aka stripper deadlift. Saw this a lot this week. Get a rock solid start and activate your muscles first, letting yourself get pulled down means there's not enough tension and/or strength there to resist the band. 

That all said, I am impressed by the many PRs y'all keep putting up each week (sometimes doing more w/the band than w/o). Keep up the good work, stay consistent, we'll do a retest soon. PS Do the PR challenge this Saturday!

ME Bench
wide grip strict pullups. 3 sets max reps. Ring dips 3 sets max reps
Lax ball to pecs, triceps and traps. overhead stretch
Shoulder press 10 empty bar, 6-6-3-3-2-2-1-1-1 
KB clean and press, clean it each time. 5-5-5-5 go up each time
tricep pulldowns, raises, and pull aparts (front and back). 100 each, so 400 total reps. skinny band