Deadlift

• Establish stance, grip, & set up

1. Bar over middle of foot
2. Bar in contact with shins
3. Shoulders over bar
4. Eyes forward

• 5 Cued reps hips to above knee

1. Focus on hips back first in the descent.
2. Focus on keeping the bar close

• 5 Cued reps mid shin to standing

1. Driving through the floor with the legs. This is key for this workout.
2. A focus on utilizing the big movers of the posterior chain will help protect the back.
3. Coaches should look for shoulders and hips to rise together until the bar passes the knee.
   ‍

• Take 2:00 to build to workout weight.

‍

Row

• Establish catch and finish positions

1. Catch with flat back, heels down, and vertical shins.
   Finish with the handle at sternum and slightly open hips
2. Explain SPM and 500/m split and tell athletes where to look on the screen

• :30 Easy row

1. Establish an easy 500m/split number

• :20 @ SPM of 32-35

1. Focus on 500m/split

• :20 @ SPM of 27-30

1. Maintain same 500m/split

• :20 @ SPM of 23-26

1. Maintain same 500m/split
2. Row slow to row fast – help athletes understand that this is the most efficient way to complete the row today.

‍

Double Unders

• Establish position

1. Hold the handles of the jump rope with a relaxed grip.
   The grip should be towards the end of the handles, allowing for better control and wrist movement.
2. Keep the elbows close to the body, pointing downward.
3. Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.

• :20 High Singles

1. Focus on  timing wrist speed

• :20 Fast Singles:

1. Focus on wrist rotation and quicken the pace of the jump rope

• :20 Alternating Feet:

1. Focus on enhance footwork and coordination.

• :20 Single-Single-High Single

1. Focus on controlling the cadence and wrist speed

• :20 Single-Single-Double

1. Focus on speeding up the wrist for the double
   ‍

• :30 Practice

‍