wednesday, may 10
Strength:
Every 3 mins for 12 mins: Deadlift
2 Deadlifts, 90% 1RM
Every 3 mins for 12 mins.
Athlete Instructions
Points of Performance
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.
"Kashmir"
2 rounds for time of:
25/20 Row Calories
30 Alternating Dumbbell Snatches, 50/35 lbs
20/14 Echo Bike Calories
Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft
Athlete Instructions
Kettlebell Front Rack Walking Lunge- dual kettlebell
Time domain: 9-13 mins
Time cap: 15 mins
Athlete Notes
Primary Objective: Best possible time.
Secondary Objective: Push the machines. We want the focus here to be on a good overall time and could see dialing back the machines in order to hang onto the dumbbell and kettlebell movements, but having this in as a secondary objective for those needing to build their capacity here would be a great challenge.
RPE: 8/10
Stimulus: Quad Pump / Muscular Endurance
This is a second half workout- you won’t win the workout in the first round but you can lose it. Meaning, that you need a steady pace on the first round and then increase effort on the second round. How many of you can display this?