Friday 12.18.2020

Warm-up Drills
I. Row 500m (or Foam Rolling Routine x 2:00)
II. 2 Rounds of
7 x Deadlift
10 x Air Squat
7 x Push-ups
15 x Hollow Rocks
III. ‘Scorpion Sandwich’ w/ 3-part Banded Leg Mob.Drill
IV. Mobility Drills
– Standing Hammies
– Half-Kneeling Banded Hip Opener
– Leg Back & Across Drill
– Shoulder Opener (kneeling wall version)
– Figure-4 w/ Back Bridges
– Calves & Soleus (rig or wall stretch)

Notes: Couch Stretch Optional, performed individually between/during warm-up sets.

Impact/Focus: Deadlift 5×5 Week 9

Warm-up as needed before working through the following every 3:00.

Deadlift 5-5-5-5-5

**Week 9 Deadlift Sets + 5-15 lbs from previous week.

Notes:

• For week 9 we will continue adding an additional 5 to 15 lbs.
• Athletes will have a 3:30 interval set on the clock.
• The new weight this week will be used for all of today’s Deadlift working sets.

Post scores to comments.

“Arctic Blast”
Complete 7 Rounds for time of
Row Sprint x 14/10 kcal
10 x Ring Dips
10 x 1-arm Dumbbell Power Snatch (50/35lbs)

Notes:

• Scale to Push-ups today if currently working towards being able to perform ten reps unbroken and executed strict.
• Scaled Ring Dips (matadors, box dips, bench dips, etc.) would be a better training option once athletes have the Push-up base of strength established; reps are the same for substitutions.
• Scale weight for the 1-arm Dumbbell Power Snatch as necessary; we will be alternating left and right arms after each Dumbbell Power Snatch repetition.
• Rx+ has a unique taxation event every 3:00 … On the three minute mark perform 10 x Dumbbell Lateral Hops, beginning and ending with 1 x Burpee on either side of the weight.
• Each Lateral Hop, Burpee tax increases by +10 Lateral Hops.
• In other words; @ 3:00 perform 1 x Burpee, then 10 x Lateral Hops over the Dumbbell, then 1 x Burpee. @ 6:00 perform 1 x Burpee, then 20 x Lateral Hops over the Dumbbell, then 1 x Burpee. at 9:00… perform 1 x Burpee, then 30 x Lateral Hops over the Dumbbell, then 1 x Burpee…etc.

Post scores to comments.