“…Expressed in biological terms: Organisms suffer deprivation; deprivation creates needs; needs activate drives; drives activate behavior; behavior is goal directed; achieving the goal has survival value.” –Clark L. Hull
Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift (Week 9)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (+5-10lbs from previous week)
Notes: 75% work was based off current 5-rep max established on 07.07.2017.
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“Skills & Wills”
For time
100 x Double-unders
10 x Muscle-ups
80 x Double-unders
8 x Muscle-ups
60 x Double-unders
6 x Muscle-ups
40 x Double-unders
4 x Muscle-ups
20 x Double-unders
2 x Muscle-ups
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Skill Development
*See whiteboard for guidance.
255#.
39:39 Rx.
“Skills & Wills” 16:25
Modified thus:
200/160/120/60/40 SU
15/12/9/6/3. Elevated push-Ups
21/18/15/12/9 kCal row
Deadlifts: 170
Skills & Wills: 40:14 (pull-ups & strict dips)
Deadlift: 225#
“Skill & Wills”: 23:13 (mod 7,6,5,4,3 of MU Trans w/ blue band + Pull-Ups + Dips w/ band for ring stability)