"Stickler"
10 Rounds For Time:
8 Deadlifts (185/135)
6 Strict Ring Dips
4 Strict Pull-ups
200 Meter Run
KILOS: 84/61
10 Rounds For Time:
8 Deadlifts (135/95)
6 Strict Ring Dips
4 Strict Pull-ups
200 Meter Run
KILOS: 61/43
"Pain versus Discomfort"
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.
What we feel inside conditioning sets is not pain… It's discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let's use this as a perspective change as we enter today's training.
Today, we’ll get uncomfortable.
Coaches Notes
3 Rounds:
200m Run
15 Second Bodyweight Good Mornings
15 Second Knuckle Draggers
15 Second Down Dog to Push-Ups
15 Second Kang Squats
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
DEADLIFT
5 Deadlifts to Knee
5 Deadlifts to Below Knee
5 Deadlifts to Midshin
--Add Light Weight--
2 Sets:
3 Tempo Deadlifts with a 5 second Negative
STRICT PULL-UPS
10 Scap Retractions
STRICT RING DIP
10 Second Top of Dip Hold
10 Second Bottom Dip Hold
3 Controlled Negatives
3 Feet Assisted Dips
3 Strict Dips
How to Run the Teaching Portion
8 Deadlifts (185/135)
6 Strict Ring Dips
4 Strict Pull-ups
200 Meter Run
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
RING DIPS
STRICT PULL-UPS
200 METER RUN
10 Rounds For Time:
8 Dumbbell Deadlifts
8 Push-Ups
8 Bent Over Rows
200 Meter Run
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
