"Team Nukes"
AMRAP 10:
1 Mile Run
Max Deadlifts (315/225) KILOS: 142/102
Directly Into...
AMRAP 10:
1 Mile Run
Max Power Cleans (225/155) KILOS: 102/70
Directly Into...
AMRAP 10:
1 Mile Run
Max Overhead Squats (135/95) KILOS: 61/43
“Perfection can be spelled with the word paralysis.” - Churchill
The act of “starting” is all too often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our lives! But on the other hand… It can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.
Coaches Notes
3 Rounds:
200m Run
20 Second Knuckle Draggers
20 Second Active Spiderman
20 Second Active Samson
20 Second Down Dog to Push-Ups
The prescription is the stimulus, not necessarily what is written on the board.
[Flow]
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.
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
OVERHEAD SQUAT
5 Quarter Squats
How to Run the Teaching Portion
200m Run
5 Overhead Squats
5 Power Cleans
5 Deadlifts
Building to workout deadlift weight.
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.
1 MILE RUN
DEADLIFT
POWER CLEAN
OVERHEAD SQUATS
"Nukes" [HERO]
AMRAP 8:
1 Mile Run
Max Deadlifts (315/225)
Directly Into…
AMRAP 10:
1 Mile Run
Max Power Cleans (225/155)
Directly Into…
AMRAP 12:
1 Mile Run
Max Overhead Squats (135/95)
AMRAP 8:
1 Mile Run
Max Dumbbell Deadlifts
Directly Into…
AMRAP 10:
1 Mile Run
Max Dumbbell Power Cleans
Directly Into…
AMRAP 12:
1 Mile Run
Max Dumbbell Front Squats
3 Giant Sets:
8 Banded Stiff-Legged Deadlifts
16 Psoas March Steps (8 Each Leg)
24 GHD Sit-ups
