Saturday, February 15

February 20, 2020

 

"Grunt Work" Week 2
---------------------------------
Working in another cycle benchmark today that we'll re-test at the close... our 15-Rep Deadlift. Conditioning and midline to close out the week.

1. Mobility and Activation (~10:00)
2. Deadlift (~10:00)
3. "Dead Sea" (~30:00)
Extra
4. Midline (~15:00)

ACTIVATION
30 Cal Row
10 Walkouts

Plank Series
:45 Seconds Each x 2:
Right Side Plank
Left Side Plank
Front Plank

 

Deadlift (4 x 5, 2 x 15)

15-Rep Max

Working high rep cycling as we set a baseline on our 15RM Deadlift today
As you build up to something heavy, look to complete 4 sets of 5 reps to prevent excess fatigue for your final few sets
It's likely best to only take 2-3 attempts at 15 unbroken reps

 

Dead Sea (Team Version) (AMRAP - Reps)

Teams of 3
4 Rounds:
4:00 Calorie Row
3:00 Lateral Barbell Burpees
2:00 Deadlifts (225/155)

No Rest Between Rounds

One athlete works at a time while the other two rest in this team of 3 workout
There is no required break up plan - you can switch out however you best see fit
Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell
There is no rest between rounds, as you’ll move right back to the rower following the deadlifts
Record total reps at each station, as your final score is total reps accumulated over the 4 rounds
There is no need to stand to full extension on the lateral barbell burpees
Choose a deadlift weight that you can complete 25+ reps unbroken when fresh (athletes can use different weights as needed)

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

4 Sets, Not For Score:
Max Effort Strict Handstand Push-ups
1:30 Ski Erg (Light Pace)
20 GHD Sit-ups

Each set of this Midline piece begins with a max set of strict handstand push-ups
Choose a variation that allows for at least 5 reps to be completed
The Ski Erg right in the middle is designed to be completed at an easy pace that allows you to move through one big set on the GHD
Rest as needed between sets to preserve quality of movement

SUBS
Strict Handstand Push-ups
Feet on Box or Bench
Double Dumbbell Strict Press

Ski Erg
Sub Any Machine

GHD Sit-ups
Weighted AbMat Sit-ups
Strict Toes to Bar

 

Dead Sea (Individual) (AMRAP - Reps)

6 Rounds:
1:00 Calorie Row
1:00 Lateral Barbell Burpees
1:00 Deadlifts (225/155)
1:00 Rest

Working for 3 minutes straight and resting for 1 in this 6 round workout
Record your total reps for each round during the 1 minute of rest
Your final score is the total number of reps completed across the 6 rounds
There is no need to stand to full extension on the lateral barbell burpees
Choose a deadlift weight that you can complete 25+ reps unbroken when fresh

 

Dead Sea (Rx+) (Time)

AMRAP 2:
15/12 Calorie Row
9 Deadlifts (245/165)
Max Burpees to Rings (12" Above Reach)

Rest 1 Minute Between Intervals
Go Until 75 Burpees to Ring Are Completed

In this interval workout, you’ll work for 2 minutes at a time until 75 burpees to ring are completed
You’ll have 1 minute of rest between intervals
Your score is total time (including rest) it takes to get to 75 burpees to ring
Set a pair of rings 12 inches out of your fully extended reach and use that as your jumping target
Choose a row number that takes between 40-50 seconds to complete
Choose a moderate barbell weight that will be completed unbroken each round

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