Deadlift 1×1
Build to a Heavy Single (10-12 minutes)
Try to reach a heavy single within 5-6 working sets (not counting warm-up).
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.
Athletes may drop the bar from the top once the rep is completed.
A single set of Strict Handstand Push-ups for max reps.
These are performed on a flat surface.
We are going for a max attempt of unbroken reps. Have athletes warm-up between deadlifts with short sets that will not tax the body.
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 in line with biceps).
Remind athletes to never rest at the bottom.
4 rounds for time of:
12 Kettlebell Swings, 53/35 lbs
12 Toes-to-bars
12 AbMat Sit-ups
12 Kettlebell Swings, 53/35 lbs
12 Toes-to-bars
12 AbMat Sit-ups
* Rest 1 min
TARGET SCORE
Target time each set: 2:30-3 minutes
Time cap each set: 4 minutes
STIMULUS and GOALS
Stimulus for todays workout is moderate-high intensity while managing core fatigue. We have a lot of crunching today, so ensure to prime your athletes for this gut blaster. The first and second set will set the tone and let your athletes know what their abs can take. Aim to stay consistent on sets and times while selling out on the final 2 rounds.
This will challenge even the most advanced athletes. Remind everyone to be mindful of their grip from the swings to the toes to bar. Use the clock and try to stay on pace.
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