Deadlift: Bring your books and your numbers and be prepared to lift.

5,3,1,3,1,3, 5, 5. Up the ladder down the ladder. Warm up appropriately then start the scheme. Second set of “1” would be a 1RM (PR)attempt. And last set of 5 would be your five rep max attempt.

Thank you to trainer and coach, Jason Kusick,  for developing this rep scheme and our first introduction of Post Activiation Potentiation effect (PAP) – In simple terms the “phenomenon by which muscles generate noticeably more power than normal after a short burst of maximal exertion.” Constantly varied and working on making our athletes stronger.


21-15-9 Burpees, Kettlebells