02.19.2016

“You don’t know what you’re going to see, what you’re going to hit, what you’re going to have to do; So you have to prepare for everything. This is the true way to build this… To build Batman.” –Dave Castro in Fittest On Earth 2015: Documentary

Warm-up Drill
I. Coach’s Choice
II. Mobility

Impact/Focus: Deadlift De-load
Complete the following based on your true 1 repetition maximum.
Warm-up Sets
5 x 40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 70%
5 x 75%

Notes: An excerpt explaining the purpose of a De-load week; “The Essentials of Strength Training and Conditioning explain the purpose of a deload week as an opportunity “to prepare the body for the increased demand of the next phase or period,” and to mitigate the risk of overtraining. As I already mentioned, the chief purpose of the deload week is to give your muscles and joints time to rebuild, heal and grow stronger. A properly planned and executed deload week allows your connective tissue to repair (since muscle recovers more quickly than your joints and ligaments) and restores testosterone and cortisol levels. Moreover, a deload week gives your mind the chance to take things easy for a while and get away from the intensity that consistently tough workouts can provide.
If done correctly, you should return from a deload week with a properly adapted, well-rested, stronger and more focused body—which equates to new PR’s and new levels of stimuli (i.e. more weight, frequency, etc.), making the process start all over again.”–BoxLifeMagazine article on Wendell 5-3-1 found HERE

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“Trephination”
Complete AMRAP in 7:00 of
5 x Hang Power Snatch (115/85lbs)
10 x Ring Rows
Rest 2:00
Complete AMRAP in 7:00 of
7 x Hang Power Clean (115/85lbs)
100ft x Sandbag Portage

Notes: The Sandbag Portage is two lengths between a designated set of poles, thus each round scores a completed portage as 2 reps (one per length).

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Skill Development
Mobilize and Slay Goats.