GENERAL WARM-UP (0:00 – 9:00)
2 Rounds
1.2/1.0 KM Bike (-OR- sub 400m row)
10 Band good mornings (use a slow 0:03 negative)
0:30 Supine banded hamstring stretch per leg
SKILL AND INSTRUCTION (9:00 – 24:00)
Deadlift Progression (led by coach at class)
*Perform all drills while standing on a 3-4″ deficit
Build up
Build up to first working weight doing 5 sets of 3 reps increasing in the load each set.
TRANSITION (24:00 – 29:00)
The goal is for all sets to be challenging and that the first set should allow for a build up for the first 2-3 sets.
PART 1: STRENGTH WOD/
DEFICIT DEADLIFT(29:00-44:00)
Deficit Deadlift 5×3
Every 3 minutes for 5 sets:
3 Deficit deadlifts
*Deficit at 3″-4″.
All sets within approximately 80% + of 1RM.
INTENDED STIMULUS
5 Challenging sets of a deficit deadlift.
Mechanics always proceed weight.
SCALING OPTIONS/TRANSITION (44:00 – 49:00)
If an athlete cannot maintain mechanics from a deficit, do not use the deficit and perform conventional deadlifts.
PART 2: CONDITIONING: JUMPING LUNGES TABATA (8×20)
(49:00-53:00)
Tabata Jumping Lunges
*8 rounds of 0:20 of work followed by 0:10 of rest. Press TBT on black remote for this function OR F9 (last button) on the white remote.
**Score is total reps completed.
INTENDED STIMULUS AND SCALING OPTIONS
Lower body stamina training. Get as many reps as possible during each 0:20 interval.
Scaling Options Scaled
Substitute walking lunges
COOLDOWN (53:00 – 60:00)
2 Rounds
0:30/0:30 Side plank
10 Rollover V-sits
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