Wednesday, August 7

"SLED DOG" WEEK 6: Back on the barbell today as we tackle a repeat deadlift strength session and CompTrain benchmark workout. Speeding things up in the middle piece with sprint work on the sled and erg. Slowing things down to finish out the day with a recovery bike paired with medicine ball GHD sit-ups. ACTIVATION 1 Minute of Glute Bridges 20 Calorie Row 15 Medicine Ball Deadlifts 10 Medicine Ball Strict Presses 5 Walkouts 1 Minute of Single Leg Glute Bridges (30 Seconds Each) 20 Calorie Row 15 Medicine Ball Front Squats 10 Medicine Ball Push Presses 5 Walkouts 1 Minute of Banded Good Mornings Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Deadlift (6-4-2)

Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 Repeat strength session from October 26, 2018 Aim is to better your last effort slightly in each set Here is a general breakdown you can follow for sets: 3-4 Warmup Sets 3-4 Sets to Build to Heavy 6 2-3 Sets to Build to Heavy 4 1-3 Sets to Build to Heavy 2 Warmup Sets Set 1: 6 Reps @ 40% 1RM Set 2: 5 Reps @ 50% 1RM Sets 3-4: 4 Reps @ 60-65% 1RM Start Working Sets of 6

Optimus Prime (AMRAP - Reps)

AMRAP 7: Wallballs (20/14) On the minute: 5 Deadlifts (225/155) "Optimus Prime" is a CompTrain Benchmark workout last completed on October 26, 2018 The workout starts on the wallballs At the top of every minute, complete 5 deadlifts before moving back to the ball Score is total wallballs Choose a weight on the deadlift you can go unbroken with Choose a wallball weight you can get 12+ unbroken reps each round Since the workout starts on the wallballs, the first minute will be the best chance to complete the biggest set of the day After the first round, shoot for 1-2 sets per minute Have a goal in mind going into the workout on how many reps or for how many seconds you want to hold on for With 45-50 seconds to work on the ball, this number is likely in the 12-24 rep range Go unbroken for the 5 deadlift reps and transition back to the ball quickly Make sure your barbell is relatively close to the medicine ball to ensure fast transitions "U" Not "I's" A small adjustment that makes a big difference on the wallball is placing the hands underneath the ball instead of on the outsides. This allows you to transfer more energy from the lower half into the throw. When the hands are outside, some of that power is lost in the transition from squat to press. The hands should look more like one "U" than two separate "I's".


Metcon (Time)

Recovery + Midline 15 Minute Bike/Row Recovery On the 3, 6, 9, 12: 15 Medicine Ball GHD Sit-ups (20/14)

Sub- 400-600 Meter Runs Recovery bike pace coupled with some midline work Ride at a conversational pace for 15 minutes On the 3, 6, 9, and 12 minute marks: complete 15 Medicine Ball GHD Sit-ups Pick a weight for Medicine Ball GHD Sit-ups that you can complete without breaking every round

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