Saturday, December 16, 2023

TAP DANCING

Download the full programming PDF below

TEXT ONLY PROGRAMMING

WORKOUT

Deadlift

On the 3:00 x 3 Sets: 

2 Deadlifts

* Start First Working Set at 82% & Build To Heavy 

"Tap Dancing" 

AMRAP 10: 

9 Toes to Bar, 50 Double Unders 

9 Deadlifts, 50 Double Unders

15 Toes to Bar, 50 Double Unders  

15 Deadlifts, 50 Doble Unders 

21 Toes to Bar, 50 Double Unders 

21 Deadlifts, 50 Doble Unders 

...

Add 6 Toes to Bar & Deadlifts Each Round 

Barbell: (205/145)

OPEN-GAMES

AMRAP 10: 

9 Toes to Bar, 50 Double Unders 

9 Deadlifts, 50 Double Unders

15 Toes to Bar, 50 Double Unders  

15 Deadlifts, 50 Double Unders 

21 Toes to Bar, 50 Double Unders 

21 Deadlifts, 50 Double Unders 

...

Add 6 Toes to Bar & Deadlifts Each Round 

Barbell: (205/145)

FOR THE COACH

Stimulus 
  • Workout brief: 
  • Resource Links: Strength Cycle Details Coaching Strength Cycles in Class
  • We have significant midline strength and conditioning today. Between the heavy deadlift, the workout deadlifts, the TTB, and the double unders both our grip and midline will experience a lot of fatigue. In part 1 our heavy deadlift should be a significant challenge, but not something we’ll fail. In part 2 we’re looking for something we can move quickly and efficiently on the deadlift, and a DU and  TTB volume that won’t stump us. 
  • Deadlift: light to moderate load. 2 Sets or less through 21
  • TTB: 3 sets or less throughout the workout 
  • Double unders: 1 set.

Teaching Focus 
  • Deadlift 
  • Our movement teaching should focus on the deadlift today. Since the deadlift is foundational and we’re focusing on it during this strength cycle we want to give athletes clear, actionable feedback that will allow them to improve immediately. Focused points of performance 
  1. Hips and shoulders rise together 
  2. Bar moves over the frontal plane 
  3. Keep active shoulders 
  4. Press the floor away through the legs

Through Line 
  • Always pressing 
  • In the deadlift, press the floor away with the legs and press the bar into you using your lats. 
  • In the TTB, press the bar away and down from you using the lats.
  • In the DU, think about “pressing” the wrists quickly down to the floor to cycle the rope rather than using the normal language of “flick” or “turn” 

Modifications

Deadlift 

  • Reduce load 
  • Reduce volume 
  • Pull from elevated surface 
  • Sub DBs or KBs

TTB 

  • Reduce volume 
  • Knees to chest / Toes to Space 
  • V-ups 

DU 

  • Reduce volume 
  • Single unders 
  • Plate / line hops 

Logistics
  • In part 1, keep eyes on athletes as they lift. Since we’re getting heavy within the cycle we want to make sure our athletes are lifting safely. Call athletes to lift OTM so you manage the room during this time. 
  • In part 2, set up your room so that athletes can easily transition from station to station. If you’re short on bars or rig space, athletes can share. You can have one athlete begin with deadlifts and the other with TTB. 

LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes)(3-9)

General flow 

  • Get our barbells 
  • :20 plank to alternating toe touch
  • :20 single unders
  • :20 goodmornings 
  • :20 bounding singles 
  • :20 stagger stance goodmornings right
  • :20 stagger stance goodmornings left 
  • Full double under or workout modification

Specific Warm Up (10 Minutes) (9-19)

TTB 

  • 5 kip swing 
  • 5 Straight leg raise
  • 5 Arch leg raise 
  • 5 Hanging knee tuck 
  • 5 alternating single leg V up 
  • 5 Toes to space 
  • 5 alternating single leg V up 
  • 5 Toes to bar 

Deadlift 

  • 5 hip to knee deadlift 
  1. Focus on bar in contact with the thing 
  • 5 deadlift with reset @ shins 
  1. Focus on driving through the ground with heels 
  • Add light load 
  • 5 touch and go deadlift 
  1. Focus on straight bar path 

Strength (20 Minutes) (19-39)
  • 10:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (39-45)
  • Practice Round 
  1. 9 Deadlifts
  2. 30 DU 
  3. 9 TTB 
  4. Should be unbroken. Scale to workout volumes if not opening with 9 reps. 
  • Break
  • Workout adjustments if needed

Workout (45-55)

Look For 

  • Deadlift: press the floor away with the legs and press the bar into you using your lats. 
  • TTB:  press the bar away and down from you using the lats.
  • DU: think about “pressing” the wrists quickly down to the floor to cycle the rope rather than using the normal language of “flick” or “turn” 

Post Workout Clean Up & Chat (55-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

AMRAP 10: 

9 V-ups, 50 Double Unders 

9 DB deadlifts, 50 Double Unders

15 V-ups, 50 Double Unders  

15 DB deadlifts, 50 Doble Unders 

21 V-ups, 50 Double Unders 

21 DB deadlifts, 50 Doble Unders 

...

Add 6 Toes to Bar & DB Deadlifts Each Round 

Mindset 

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

 

“Pretty good” is decent.

“Pretty good” is average.

“Pretty good” checks the box.

“Pretty good”… is the enemy of excellence.

 

How we do anything is how we do everything… and there is nothing in life worth doing half-assed. 

 

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

After Party 

1 Set 

50’ DB front rack walking lunge 

50’ DB mixed rack walking lunge 

50’ DB overhead walking lunge