As preparation for next weeks ‘DC’s Most Primal’ competition – the first event is a 1RM deadlift – the focus on Sunday was heavy deadlifts. After warming up, making sure the lower back and hamstrings were nice and loose, Sunday’s class got down to the business of heavy lifting.
Warm-up Sets (everyone) = 2 x 5, 3 x 3
Work Sets (non-competitors) = 4 x 3 @ 80-85% of your 1RM (if known)
Work Sets (competitors) = 4 x 1 @ 90-95% of your 1RM (or at least the 1RM you’d like to shoot for next weekend)
Some really great lifting – if you haven’t been keeping track of your numbers, especially the heavy lifts, now is a great time to start. Keeping track of your heavy lifts will be extremely helpful in the long run; you may notice that most of our strength sets are based on percentages of your personal 1RM. If you haven’t done a 1RM, don’t worry – we can calculate a perceived 1RM from a max effort 2, 3, or even 5 rep set, but to do this, we need to know what those numbers are! Additionally, keeping track of these numbers will of course allow you to chart your progress, and that’s always a good thing.
As a finisher, class broke out into teams of 3 for a quick met-con of 200 wall balls and 300 sit-ups. Teams were allowed to apportion the work in any fashion, but only two teammates could work at a time.
We’ll post info about next weekend’s competition on the blog tomorrow, including location and time. If you’re interested, please feel free to stop by to check things out and cheer on your fellow CFDCers!