I. Run 400m or Row 500m
II. Coach’s Choice
*Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift 3-3-3+ (WEEK 2)
Versus an 18:00 Time Cap; Work through the following sets of Deadlift using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.
Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
Post scores to comments.
“Opsec”
Complete as much work as possible (reps, distance, or time) vs the following tasks/intervals:
3 Rounds of
1:00 x Handstand Walk / Handstand Hold / Plate Hold
1:00 x 1-arm Dumbbell Snatch (alt.L/R every 5 reps)
1:00 x Double-unders
1:00 x Slamball
1:00 x An Inferno Taste Test*
Notes: Pick a dumbbell weight and report total lbs lifted (weight x reps completed). Scaling, movement substitutions and points of performance will be covered during the whiteboard brief. The fifth task will be an optional add-on for all risk takers and heart breakers throwing down today.
Post scores to comments.
