Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice (Duct tape games…)
III. Mobility
Impact/Focus: Deadlift Deload Week
Work through the following sets of Deadlift using the percentage based sets outlined below.
USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.
15:00 Time Cap: 3 warm-up sets + 3-5 working sets
Example Set & Rep Scheme:
8-10 reps x Empty Barbell
3 sets x 5 reps each, building to working weight.
3 to 5 sets of 5 reps x Deadlift
@ 40 to 70% of an adjusted one rep max
Notes:
- Adjust working sets (select 3,4 or 5) to accommodate for physicality demanded via the subsequent MetCon.
Post scores to comments.
“Arbitrarium”
7 Rounds for time
vs. a 12:00 time cap
6 x Deadlift (225/155lbs)
12 x Box Jump Overs (24/20”)
15 x Wallball (20/14lbs)
Notes:
- Training Volume is scalable to 5 Rounds with a 12:00 time cap as applicable.
- Deadlift may adjust heavier or lighter as needed; our intent is a moderate load, + or – 60% of a functional 1RM. We are looking for more unbroken sets and rounds and a high tempo/pace throughout the 12 minutes. Enjoy taking those well earned gains from the strength cycle for a new ride today, Ninjas.
- Jumping movements for newer athletes will focus on proper loading of the posterior chain (hammies) and applying this feeling during ideal positioning during movement execution; examples include jump movements or squat jumps w/ one or two hand touch to a target. Jumping onto or stepping up onto scaled heights would be our next level of movement progressions before we see the standard levels of scaled through Rx.
Post scores to comments.
