friday, oct. 20

Strength:
Log your best Deadlift 5 rep max lift.

Athlete Instructions

Take 15 minutes to Establish 5RM Deadlift

Athlete Notes

Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell romanian deadlift in order to limit pulling off the floor with excessive loads.

"Bye Bye Bye"

5 rounds for time of:

10 Dumbbell Power Cleans, 50/35 lbs

15/12 Row Calories

20 Wall Balls, 20/14 lbs, 10/9 ft

Athlete Instructions

Dumbbell Power Cleans- dual dumbbell

Time Cap: 18:00

Goal: 12:00-16:00

Athlete Notes

Primary Objective: Complete Each round in sub 3 minutes

Secondary Objective: Complete each movement unbroken

Stimulus: Posterior Chain / Power Output

RPE: 8/10