0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-26:00 Strength
26:00-28:00 Put away any extra plates you don’t need
28:00-33:00 Explanation of WOD and good reminders for connecting Deadlift
33:00-34:00 Transition to WOD Prep
34:00-40:00 WOD Prep
40:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
5 Scorpions each way
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking High Knee Hugs
10yd Walking Quad Stretch
5 Infant Squats
—then—
2 Rounds
10 Empty Barbell Front Squats
30 seconds Front Plank
MANAGEMENT:
Really need to make sure the hips, legs and core are ready to go today for Front Squat and Deadlift
Specific Warm-up
4 Rounds
Round 1: 5 Front Squats @40% + 10 Lying Leg Raises
Round 2: 4 Front Squats @50% + 10 Lying Leg Raises
Round 3: 3 Front Squats @60% + 10 Lying Leg Raises
Round 4: 2 Front Squats @65% + 10 Lying Leg Raises
MANAGEMENT:
Recommend doing a warm-up set every 1:30, the rest will be short with the plate changes and Leg Raises, but it will help get the body temp and heart rate elevated
Strength
Front Squat 5x2 @75-85%
FOCUS:
Last week we did the complex where one of the two reps was a pause, now we go to 2 regular front squat reps, increase the weight from last week
Chest up, upper arm parallel to the ground, controlled on the way max speed on the way back up
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 10 minutes complete a set
NO BARBELL OPTION:
KB Goblet Squats 5x8
Reps decreased from last week, try to increase weight
WOD Prep
3 Rounds
Round 1: 5 Deadlift @light weight + 3 Lateral Bar Burpees
Round 2: 4 Deadlift @moderate weight + 3 Lateral Bar Burpees
Round 3: 3 Deadlift @just below WOD weight + 3 Lateral Bar Burpees
MANAGEMENT:
This can be done every 2:00 to allow for plate changes as they build on Deadlift
WOD
For Time
10 Deadlift @275/185
20 Lateral Bar Burpees
20 Deadlift @225/155
20 Lateral Bar Burpees
30 Deadlift @135/95
SCORE: Time
GOAL: 9:00-11:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Deadlift: 4/3/3 or 5s on the set of 10, 5s on the set of 20, for for broke on the last set at 135/95…chest up, hips above knees and below shoulders, whole foot in the ground, drive through the floor, when the barbell gets to your knee think of flexing your butt to complete the rep, make sure you keep your chest up and core braced when connecting reps
Lateral Bar Burpees: steady pace, force yourself to drop, stay low when going over the bar…chest and thighs on the ground, I prefer the crossover step when going over the bar
NO BARBELL OPTION:
Double KB Deadlift for all Deadlift reps
BEGINNER: 3 Rounds For Time: 15 Deadlift @95/65, 10 Half Burpees
SCALED: 225/155, 185/125, 135/95
Rx+: 315/225, 275/185, 185/125