"Out On a Limb"
1 Rep Max
Workout Definition
AMRAP 15:
1 Round of "DT" (135/95)
1-2-3..Rope Climbs (15')
KILOS: 61/43
Workout Definition
AMRAP 15:
1 Round of "DT" (95/65)
1-2-3..Rope Climbs (15')
KILOS: 43/29
Athletes Notes
“Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins
We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.
Direction without flexibility is a recipe for disaster, trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.
It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.
Coaches Notes
3 Rounds:
20 Second Knuckle Draggers
20 Second Bodyweight Good Mornings
20 Second Arm Circles
20 Second Alternating Quad Stretch
then…
Barbell Warmup video
15 Seconds Good Mornings
15 Seconds Back Squats
15 Seconds Elbow Rotations
15 Seconds Press and Reach
15 Seconds Stiff Legged Deadlift
15 Seconds Front Squat
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
POWER CLEAN
Clean Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Clean
15 Seconds Front Squat
15 Seconds Tall Clean
4 High Hang Clean
REST, Cue punchout to receive the bar at it's highest point with fast elbows through.
4 Above Knee Hang Clean
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Clean
Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00
ROPE CLIMB
Rope Climb Technique Video
How to Run the Teaching Portion
1 Round of DT
1 Rope Climb
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.
ROUND OF DT
ROPE CLIMB
"Out On A Limb" [COMPETE & TRAIN]
AMRAP 15:
1 Round of "Dumbbell DT"
1-2-3..Renegade Rows
3 Giant Sets:
50' Single Arm Overhead Dumbbell Walking Lunge (Left)
50' Single Arm Overhead Dumbbell Walking Lunge (Right)
50' Broad Jumps
Rest 1:30 Between Sets
