Deadlift
Max Repetitions of Deadlifts @ 90%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (3/8/24)
"What Are You Doing?"
For Time:
50 Deadlifts (205/145)
100 Wallballs (20/14)
150 AbMat Sit-ups
* Partition However You'd Like
Time Cap: 18 Minutes
KG |
Deadlift (93/65)
Wallball (9/6)
For Time:
50 Deadlifts (255/175)
100 Wallballs (20/14)
75 GHD Sit-ups
* Partition However You'd Like
Time Cap: 18 Minutes
Today we're choosing our own adventure through this conditioning piece. Keep in mind that we've got full body push and pull with a large number of sit-ups to heat up that core and spike our breathing. We should be finding a set scheme that allows each of us to continuously work with as little transition and rest as possible.
Time to complete work.
Deadlift | sets of at least 10 when fresh.
Wallballs | consistent sets of 10 or more.
Sit-ups | consistent movement
Push the earth away
In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back. The arms and back provide support, but the primary force comes from the legs. Cue athletes to drive their heels into the ground.
In the wallball, focus on driving through the legs to get a great hip extension for the throw.
Deadlfit
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
Wallballs
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
150 Air Squats
Sit ups
Reduce Reps
Hollow Rocks
Athletes can partition the workout however they would like. Some examples:
2 rounds: 25/50/755
rounds: 10/20/3010
rounds: 5/10/15
Whiteboard Brief
General Flow 0:20-0:30 each
CT Barbell Flow :15 - :20
Wallball | tell, show, do, check
Squat stance
Arms length away from wall
Hands on outside of medball
Medball in front rack
Elbows down
Focus on chest up
Focus on aggressive hips out of the squat
Focus on hips to hands to throw the medball
Focus on chest up in the squat
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
Shoulders and hips rise together until bar passes knee
Practice Round
Break
Workout adjustments if needed
Look For
Engaging the hips. Cue athletes to initiate the movement by engaging their hip muscles. Emphasize the hip hinge, pushing the hips back while maintaining a neutral spine.
Throw Timing. Emphasize a strong and explosive hip extension followed by a coordinated throw. The ball should leave the hands at the peak of the jump.
Full range of motion. Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.
6 Rounds:
8 Alternating DB Prone Row
21 Alternating DB snatch
400 Meter RunRest 1 Minute Between Rounds
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor's appointment. Because in truth... it is.
3 Sets:
10 Strict Toes To Bar
1:00 Side Plank Right
1:00 Side Plank Left
25 Russian Twists (over and back = 1 rep)*Rest 1:00 Between Sets
