2020/12/16

General Warm-Up
Warm-up
25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles

Skill and Build Up
Warm-up
Deadlift Progression (~5:00)
(3 Step)
*With an empty barbell, complete 2 rounds of:
5 From top, to the knees and stand
5 From top, to knees, to shins, to knees, and stand
5 Deadlift

Build Up (~10:00)
5 Deadlifts, light load
5 Beat swings
5 Deadlifts, light to moderate load
5 Straight leg sit-ups (reach past toes)
3 Deadlifts, moderate load
3 Hanging knees raises
3 Deadlifts, moderate to heavy load
3 Toes to bar
3 Deadlifts, at or slightly below intended workout weight for the day. RX = (315lbs/205lbs).

Metcon
Metcon (Time)
7 Rounds for time
5 Deadlifts (315lbs/205lbs)
10 Toes to bar

Notes
This workout is very demanding on the trunk and grip. The load on the deadlift should be heavy but allow for 5 reps to be completed unbroken on at least the first 3 rounds. This is a workout where athletes can lift heavier than the prescribed weight if all sets will easily be completed unbroken. The toes to bar volume is relatively high but should allow for multiple sets to be completed unbroken. Faster times for this workout could be under 7:00 while all athletes should strive for completion in under 14:00.

Movement Modifications
Deadlifts
*Decrease or increase loads to hit the intended stimulus.

Toes to Bar
*Perform a hanging knee raise or a lying toes to barbell.
*Reduce reps if each set of 10 will not be unbroken. Consider 7 reps. Or splitting the difference 5 toes to bar and 5 hanging knee raises each round to get the stimulus needed for the toes to bar.

Dumbbells or Kettlebells
7 Rounds for time
10-15 Dumbbell or kettlebell deadlifts
15 V-ups

Notes
This assumes that the dumbbells are moderately loaded. Adjust reps as needed based on loads available.

Bodyweight Only
7 Rounds for time
15 Supermans on floor
15 Glute bridges
15 V-ups

Accessory Work
Warm-up
3 Rounds NOT for time
20 Good mornings
0:30/0:30 Pigeon stretch

Notes
The goal is to increase recovery. Use any object for the good mornings: barbell, dumbbell, band, bag, etc. Keep the loading light and move through the 20 reps at a relatively quick pace.

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