"Bell"
Deadlift
On the 2:00 x 5 Sets:
2 Deadlifts
3 Rounds For Time:
21 Deadlifts
15 Pull-ups
9 Front Squats
Barbell: (185/135)
KILOS: 84/61
Time Cap: 15 Minutes
3 Rounds For Time:
21 Deadlifts
15 Pull-ups
9 Front Squats
Barbell: (135/95)
KILOS: 61/43
Time Cap: 15 Minutes
“If you fight for your limitations, you get to keep them.” - Jim Kwik
Our harshest critic is in between our ears.
We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.
Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.
Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.
Coaches Notes
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
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.
On the 2:00 x 5 Sets:
2 Deadlifts
FRONT SQUAT
5 Pausing Air Squats
5 Pausing Zombie Squats
5 Pausing Front Squats
PULL-UPS
10 Scap Retractions
How to Run the Teaching Portion
7 Deadlifts
5 Pull-Ups
3 Front Squats
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.
DEADLIFT
PULL-UPS
FRONT SQUATS
3 Rounds For Time:
28 Dumbbell Deadlifts
21 Bent Over Row
18 Dumbbell Front Squats
3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralateral Kettlebell Reverse Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
Rest 2 Minutes Between Sets
