Deadlift
Build to Heavy Single
"Same Same, But Different"
5 Rounds:
9 Power Cleans (115/85)
500/450 Meter Bike Erg
Directly Into..
5 Rounds:
9 Thrusters (115/85)
500/450 Meter Bike Erg
Time Cap: 18 Minutes
KG | (52/38)
5 Rounds:
9 Power Cleans (115/85)
18 Single-leg Squats
Directly Into..
5 Rounds:
9 Power Cleans (115/85)
9 Thrusters (115/85)
Time Cap: 18 Minutes
In part 1, we are moving into pur “build to a heavy” week. This allows athletes to find their 1RM after the 12 week strength cycle we have been following. Allow athletes 10:00 to find their heavy one rep for the day. In part 2, we have ten rounds of barbell and bike work today with lower volume sets and harder effort bikes to break them up. While we may want to push the pace on both the bar and bike, we'll need to be thinking about where we can make the most of our breathing and trying to recover and keep moving. Athletes should be prepared to keep a hard effort from beginning to end on today's piece. Barbell sets should be 1-2 sets of work, no fast singles today if we can avoid it, choose a weight you can cycle for the cleans and hold onto on the thrusters.
Time to complete work.
Power Cleans | About :30 of work or less.
Bike | About 1:00 of work consistently across all rounds.
Thrusters | Unbroken sets and :30 or less.
Flat back
To ensure safety through building to a heavy one rep today we ant make sure we’re emphasizing maintaining the lumbar curve in the deadlift. Athletes should seek to maintain the natural curve in the lower spine throughout the entire rep. If athletes are unable to maintain the natural curve then encourage them to stop and go down in weight.
Power Clean
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Thruster
Reduce Loading
Sub Dumbbells/Kettlebells
18 Air Squats
Bike
Reduce Distance
1:00 Cap
250/225m Row
200/180m Ski
200m Run
150m Air Run
Todays workout will flow best if athletes have the ability to use their own machine. If you are short on bikes, you mat need to sub another machine option.
Whiteboard Brief
General Flow 0:20 each
CT Barbell Flow :15 - :20
Power clean | tell, show, do, check
Hands just outside the shoulders with full grip on bar
Feet hip width apart
Receiving position
Butt back
Feet flat
Knees out
Elbows up
Focus on sound receiving position
Focus on arms straight until jump
Focus on bar staying close
Focus on timing with jumping before pulling
Focus on seeing & correcting throughout this time
Thruster | tell, show, do, check
Cue hips back first
Cue high elbows throughout
Cue timing of extension and then press
Cue timing of extension and then press
Deadlift | tell, show, do, check
Bar over middle of foot
Bar in contact with shins
Shoulders over bar
Eyes forward
Hips back first in the descent
Bar close
Knees out of the way
Driving with the legs. Emphasize leg press.
Shoulders and hips rise together until bar passes knee
Driving with the legs. Emphasize leg press.
Cue “Press the ground away through the heels”
Practice Round
Break
Workout adjustments if needed
Look For
Quick elbows. Athletes should focus on an aggressive elbow turn over as they receive the bar with feet fat, butt back, knees out, and elbows high.
Timing. Look for athletes to wait until they reach full extension of the legs and hips before pressing.
Breathing and Rhythm. Emphasize the importance of controlled breathing. Athletes should sync their breathing with their pedal strokes to maintain a steady rhythm.
5 Rounds:
9 DBPower Cleans
400m Run
Directly Into..
5 Rounds:
9 DB Thrusters
400m RunTime Cap: 18 Minutes
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
2 Sets of 20 Reps Per Leg
Staggered Stance Dumbbell Deadlifts:
Rest 0:30 Between Legs and 1:00 Between Sets
