Friday 10.16.2020

Warm-up Drills
I. Run 400m or Row 500m
Then… 3 Rounds of
10 x Continental/’Muscle’ Ground-to-Overhead
10 x Hollow Rocks

II. Dynamic Series
AKA the ‘Scorpion 10 rep Sandwich’
The flow is as follows:
10 x Scorpions
Down Dog Pose x time
Child’s Pose x time
Seal Stretch x time
Happy Baby x time
10 x Scorpions

III. Mobility Drills x 4
1. Banded Standing Hammy
2. High Front Rack Banded Stretch
3. Couch Stretch L+R
4. Figure Four L+R

Impact/Focus: Deadlift 5 Rep Max
Warm-up as needed before working to establish a five rep maximum Back Squat.

Deadlift 5-5-5-5-5RM

Notes:

• Establish a five rep maximum Deadlift today.
• Use one or more sets of five to establish the best five rep set possible for today.
• Planning to warmup with weight jumps and sets of 1 has traditionally worked well for performance results on this particular format of training day (hhhhheavy fiver).
• Back Squat, Press, and Deadlift will be trained across a classic strength cycle with one day allotted to each movement per week, building as we progress.
• 20:00 total time cap, including warm-up. Athletes should have an abundance of Deadlift training data available.
• One example for reference is as follows
• 09.25.2020: Deadlift 5-5-3-3-3-3RM

Post scores to comments.

“Gymnastic Strength Time Trial”
Against a 10:00 time cap complete one of the following options:
1. 90 x Pull-ups or Ring Rows + 90 x Static or Matador Dips
2. 60 x Pull-ups + 60 x Ring Dips
3. 30 x Ring Muscle-ups

Partition sets/reps as needed. Additional guidance where applicable will be a metronome approach for athletes working options 3. Complete 1 rep every :20 seconds for the ten minutes is a basic example of this training/Muscle-up challenge concept.

Post scores to comments.

ROMWOD: “Lower Body Day #3

Skill Development (Time permitting)
“Cool Down & Midline Development”
(vs a 10-12:00 time cap)
Complete as quickly as possible with a priority on quality of work/movement.

100ft x Handstand Walk (50ft Bear Crawl)
50 x Strict K2E (V-ups, Abmat Sit-ups)
25 x Wall Walks
100 x Russian Twists (20/14lb medball)