Warm-up Drills
I. Row x 2:00
3 Rounds of
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x ‘Toe’d Up’ SLDLs or RDLs
II. Dynamics & Mobility
*Acronym Legend:
SLDLs = Stiff Legged Deadlifts
RDLs = Romanian Deadlifts
Impact/Focus: Deadlift 3-3-3+ (Week 2)
Work through the following sets of Deadlift using the percentage based sets outlined below.
Notes/Reminder(s): Adjust one rep max Deadlift numbers down 10% for a 90% scaled weight via pre-training multiplication efforts. Example: 100lb 1RM uses an estimated 90lb 1RM to figure which weights to lift each set as shown below with percentage assignments.
Deadlift Warm-up Sets
8-12 reps x Sets from an Empty Barbell through 40% of a 1RM
3 to 5 reps x Sets from 50% through 65% of 1RM
Deadlift Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
Post weights and reps from the ‘+’ set to comments.
“Whorefrost”
AMRAP 12:00
Complete as many rounds and reps as possible in 12:00 of the following triplet of movements.
9 x Ring Dips
12 x Slamball
15 x Box Jumps (24/20”)
Notes: Scaling, additional challenges (aka your Rx+ movement options) and training goals/intentions for this ‘MetCon’ will be addressed during our whiteboard brief.
Post scores to comments.
