Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)
Impact/Focus: Deadlift Wk6
Warm-up as needed before working through the following every 3:00.
Example: 5 sets of 2-3 reps climbing weight from 50% through 85% before working at the intended weight (100%) for the following 5×3 Deadlift strength training.
Deadlift 3-3-3-3-3(+)
(*increase weights by 3.5/5/or 7% from last week)
(**Final set is an optional plus rep set, glass ceiling set to 10 reps.)
Notes:
Athletes will be increasing weight from last week by one of the percentage options shown above for their 5 sets of 3 reps x Deadlift today. If repeating a weight from a prior week engage in mechanical improvements to go with traditional strength gains by working with a coach or fellow athletes to identify one to three movement (Deadlift) points of performance for improvement.
Post scores to comments.
“Popeyes”
Complete for time;
Every :90 seconds complete 3 x Devil’s Presses
15-12-9-6-3 x Wallwalks
20-20-20-20-20 x Dumbbell Farmer’s Carry Walking Lunges (2×50/35lbs)
50-40-30-20-10 x Double-unders
Post scores to comments.
Deadlift week 6
225# 10 for max set (back felt strong/no pain)
“Popeyes”
15:44rx (35’s)
Double unders 50-40-30-40-50
absolute grinder workout
LOVED EVERY SECOND OF IT