Wednesday, nov. 22

Strength:

8 Tempo Deadlifts, pick load

Every 2 mins for 8 mins.

Athlete Instructions

60%+ 1RM 2020 Tempo

Athlete Notes

The prescribed tempo is 2 seconds down, no pause, then 2 seconds to the top, no pause and continue this for the duration of all 8 reps. The goal today is to increase loads from the last time we tackled the Deadlift. We are moving from 10 reps to 8 reps while also reducing the time under tension for each rep. This should help athletes continue the progression and feel even strong through the full range of motion.

"Biscuits and Gravy"

With a continuously running clock perform:

1 Toes-to-bar and 1 Deadlift, 225/155 lbs in the first 1 min

2 Toes-to-bars and 2 Deadlifts, 225/155 lbs in the second min

3 Toes-to-bars and 3 Deadlifts, 225/155 lbs in the third min ... Continuing this for as long as you are able.

Athlete Instructions

The way this one works is that on minute 1 you will complete 1 Toe to Bar, then 1 Deadlift. On minute 2 you will complete 2 Toe to Bar + 2 Deadlifts, and so on for the remaining time. In order to keep everyone working for the duration of this workout, we want all of our athletes to work on accumulating as much time in a side plank as possible, switching sides after 20 seconds on one side.

Primary Objective: Complete 8+ minutes of this workout

Secondary Objective: Complete all sets of Toe to Bar unbroken

Stimulus: Posterior Chain / Midline Stamina

RPE: 7-9 RPE