Warm-up Drills
I. Row 500m
2 Rounds of
7 x Deadlift
7 x Sumo Deadlift High-Pull
10 x Deadbugs
10 x Bird Dogs
II. Dynamic Drills & ‘Scorpion/Yogi Sandwich’
III. Mobility Drills
Notes: Emphasis on breathing and val salva during Deadbugs and Bird Dogs to reinforce the same for application with multi rep deadlift sets today.
Impact/Focus: Deadlift 5×5 Week 4
Warm-up as needed before working through the following every 2:00.
Deadlift 5-5-5-5-5
**Week 4 Deadlift Sets + 10-15 lbs from previous week.
Notes:
- For week 4 we will continue adding an additional 5 to 15 lbs.
- The new weight this week will be used for all of today’s Deadlift working sets.
Post scores to comments.
“Thirteenth Warrior”
Complete as many rounds/reps as possible in 13:00 of
Row 21/15kcal
15 x GHD Sit-ups
50 x Double-unders
Notes:
- Scale GHD Sit-ups to 21 x Abmat Sit-ups for today’s training.
- Single-underes for Double-unders will be at 75 x Reps.
Post scores to comments.
Skills & Drills
*Optional time permitting Skills & Drills for recovery and assistance work; See your coach if you are hungry for some guidance with these skills and movements.
1. Turkish Get-ups
2. KB Sink Drill
3. Armbar Stretch
4. Ring Support
5. Ring Dips
6. Skin the Cat Progressions
7. Iron Cross Progressions
8. Back Extensions
Deadlift – 255#
Thirteenth Warrior – 5 (single unders)
Deadlift 235#
Thirteenth Warrior 3 + 20 rx
“ Deadlift”: 245#
“Thirteenth Warrior”: 3 + 31 SUs