DATE

2022/09/19 MONTAG Lessonplan

AMRAP 12:
2 rope climbs
10 deadlifts (125/185 lb)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.

DYNAMIC WARM-UP | 8:00
2 sets:
:20 of work/:10 of rest:
Left-leg single-leg toe touches
Right-leg single-leg toe touches
Ring rows
push-ups
Strict knee raises

1 set:
3-5 mixed grip, narrow grip strict pull-ups/side

DEADLIFT | 7:00
1 set:
10 deadlifts (empty bar)
10 deadlifts (light load)
– All reps are coach-led.

2 sets:
8 unbroken deadlifts
– Build to workout weight or 10-20 lbs above.

ROPE CLIMB | 8:00
On a 5:00 clock:
3-5 total rope climb variations.

MINI-ROUND | 2:00
1 set:
7 deadlifts
1 rope climb

POST-WORKOUT STRENGTH | 13:00
On a 10:00 clock:
Build to a heavy 2-rep deadlift

STRETCHING | 3:00
Accumulate:
1:00 banded shoulder stretch/arm