Deadstop Deadlift 5×3 at 65% 1RM
Remember, for the dead-stop we are resetting at the bottom after each lift. Control the bar back down, stop and regain tension before going into the next lift.
Focus on active lats and driving the feet through the floor (push!!)
Before ascending, we want athletes to take a solid stomach breath to secure the midline. Pull the slack out of the bar by activating your lat muscles.
Chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.
During the drive, we want to see athletes drive their feet through the floor, staying strong through the midline while compressing the shoulder blades together with a straight bar path. Squeeze the hips when the bar passes the knees, breathe out and drive your shoulders to the ceiling.
Strict Handstand Push-ups 5x max rep
5 x 50-60% of max reps unbroken
Example- If an athlete’s max rep set is 15, then perform 6-8 reps for 5 sets
Strict Handstand Push-ups (+Abmats)
Kipping Handstand Push-ups (+Abmats)
Handstand Push-ups (box)
Dumbbell Shoulder Press
These are performed on a flat surface.
Focus on keeping the reps controlled, core and hips locked into a solid straight-line position (no broken hips).
Hands should be just outside shoulder width with the fingers pointed at the wall.
Heels are the only body part in contact with the wall throughout the motion (No hips, butt, or back).
Starting from a full lockout with the ears in line with the biceps, this lift begins by unlocking the head back towards the wall into a tripod stance. The head stays looking straight forward the whole time (down and up), and once we make contact with the floor, we drive straight up, pressing through the body with the head into a full lockout (ears inline with biceps).
Remind athletes to never rest at the bottom.
Run, 800 m
— then —
10 rounds of:
6 Bar Facing Burpees
3 Power Cleans, 185/125 lbs
— then —
Run, 800 m
Target time: 14-16 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. Athletes have a “Buy In”/”Buy Out” of an 800m run. Pacing on the run should be steady throughout, and pacing on the 10 rounds should allow for similar timing from the first to the last. Going too hard on the run or burpees will result in a difficult time with the heavier barbell.
Move with a purpose through the 10 rounds and don’t look back. You can push harder than you think.
WORKOUT STRATEGY & FLOW
Run: Pacing on the run should be moderate (70%) and not attacked until the last leg of the second 800 (200-300m left). Remind athletes to keep their shoulders relaxed the hands lose. It’s important that athletes don’t come off of the first run completely exhausted so, encourage them to slow down the last 100m before starting on the gymnastics. For athletes who cannot run, allow them to substitute a 2500/2200m Bike Erg
Bar Facing Burpees: Demo the burpee and emphasize the two foot take off/landing. Be sure to show athletes how a wider stance going into the burpee will result in more efficiency and also avoid unnecessary fatigue in the legs and lower back. Athletes should maintain a constant pace with the burpees that will allow them to keep moving for all the reps without resting. If they find themselves over pacing the burpees and getting into a “Panic” state, tell them to slow down but try not to stop on future sets. The goal should be to keep the burpee sets under 30 seconds everytime.
Power Cleans: Weight should be around 70% of athlete’s 1 rep max. Athletes should be able to perform consistent singles with little to no rest between reps. Remind athletes to drive with their legs so they don’t place unnecessary stress on the low back. We want these to be “snappy” and not drawn out. Encourage athletes to be aggressive on the barbell and attack each set.