Date: Monday, August 12
Warm-Up & Mobility: coaches choice
Skill: Agility ladder
Strength: Deadlift 5-5-3-3-1-1-1-1 Work to a 1RM for the day.
Scale work to 7×3 @ 65%
This is conventional deadlift however if you prefer trap bar deadlift you have a green light to proceed.
Super Set: None
Conditioning: “An Elephant’s Faithful 100%”
Choose 1200M, 1600M, 2000M Run
Rest to the 11 min
@11 min mark
12 DB Deadlifts 25/45
24 Medball rotational toss 12R/12L
12 DB Hang Snatch (Alt every rep)
Guide: sub 9 min for the run
Scale up: 45/60lbs DBs,
Coaching Notes: Conditioning; pick a running distance you can complete within 9 min. Allowing you to rest for about 2 min. On the AMRAP, keep your feet narrow allowing the dbs to touch the ground just outside the foot. Go to the floor if you can maintain a neutral spine. If not, add a 45lb plate on each side to allow for proper range of motion. Give an aggressive straight arm throw for every medball toss, and relax on the jump rope. Keep a soft elbow and a steady pace.
Cash Out: 3 Rounds, Row 250m, 15 situps
12 hip ext