"Back & Forth"
21-18-15-12-9:
Deadlifts (185/135)
Shuttle Runs
Dumbbell Push Jerks (50/35)'s
KLILOS: 84/61, 22.5/16
21-18-15-12-9:
Deadlifts (135/95)
Shuttle Runs
Dumbbell Push Jerks (35/25)'s
KILOS: 61/43, 15's/10's
“How much do you care about getting better?”
Sounds like a silly question, but most don’t think about this.
When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.
When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?
3 Rounds:
20 Second Knuckle Draggers
20 Second Down Dog
20 Second Active Samson
20 Second Active Spiderman
20 Second Shuttle Runs
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
DEADLIFT
With an empty bar…
5 Deadlifts with a 5 second negative.
With a light weight…
5 Deadlift with a 5 second negative.
With a moderate weight…
5 Deadlifts with a pause at the top of each rep.
DUMBBELL PUSH JERK
5 Single DB Goblet Strict Press
5 Single DB Goblet Push Press
5 Single DB Goblet Push Jerk
5 Double DB Push Press
5 Double DB Push Jerk
How to Run the Teaching Portion
9 Deadlifts
9 Shuttle Runs
9 Dumbbell Push Jerks
Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.
Bathroom, Water, Questions Video
It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.
Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.
Or this could be a time for the coach to make 1-on-1 connections on a deeper level.
This may be some of the most important minutes of the entire class. Build your community here.
DEADLIFTS
SHUTTLE RUNS
DUMBBELL PUSH JERK
21-18-15-12-9:
Dumbbell Deadlifts
Shuttle Runs
Dumbbell Push Jerks
3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold
Rest As Needed Between Sets
