Warm-up Drills
I. Row or Jumprope x 2:00
II. ‘Scorpion Sandwich’ & 3-part Banded Leg Mob.Drill
III. Mobility Drills
– Standing Hammies
– Half-Kneeling Banded Hip Opener
– Leg Back & Across Drill
– Shoulder Opener (kneeling wall version)
– Figure-4
– 5 x Back Bridges
Notes: Couch Stretch Optional, performed individually between/during warm-up sets.
Impact/Focus: Deadlift 5×5 Week 7
Warm-up as needed before working through the following every 3:00.
Deadlift 5-5-5-5-5
**Week 7 Deadlift Sets + 5-15 lbs from previous week.
Notes:
- For week 7 we will continue adding an additional 5 to 15 lbs.
- Athletes will have a 3:00 interval set on the clock.
- The new weight this week will be used for all of today’s Deadlift working sets.
Post scores to comments.
“Half Klick”
Complete for time
Run 200m
12 x Handstand Push-ups
12 x Pull-ups
12 x Power Snatch (75/95lbs)
Run 200m
9 x Handstand Push-ups
9 x Pull-ups
9 x Power Snatch (75/95lbs)
Run 200m
6 x Handstand Push-ups
6 x Pull-ups
6 x Power Snatch (75/95lbs)
Run 200m
3 x Handstand Push-ups
3 x Pull-ups
3 x Power Snatch (75/95lbs)
Notes:
- Indoor Arena set-up for the Run today will be encouraged: 6 lengths (… 3 laps) will be used for the 200m unless the class decides to run outdoors.
- Rowing will also be an option at 250m per round.
- Handstand Push-Scaling for HSPU today would be 1:1 reps for scaled HSPU movements.
- Intermediate level Handstand Push-up capable athletes who’ve been working on the inversion aspect of the Handstand skill set will have a 1 to 2 rep buy in assignment each round focused on inversion, balance, and coordination practice prior to completing their ‘pressing’ workload.
- Examples would be Inverted Burpees, Wallwalks, Kick-up to Handstand with a timed hold goal, etc. before a set of Dumbbell Push Presses or Stinkbugs.
- Scaling Pull-ups today should be at a 2:1 adjustment; select from Ring Rows or Jumping Pull-ups for this training evolution.
- Rx+ Athletes should be working 3-6″ deficits for HSPU as able.
- Rx+ assignments for Pull-ups will be 8,6,4,2 rep rounds respectively x Bar or Ring Muscle-ups.
- Power Snatch may be scaled up as heavy as 115/85lbs.
Post scores to comments.
Deadlifts: 280#
Half Klick: 15:13 (row, ab+plate, black band)
Deadlift: 245#
Half Klick: 20:36 (abmat hspu, rx pullups, 55#)