Friday – February 1, 2019 – 190201
Context: Competition – Grip and its role in performance
Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 side lunges (per side), 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, shoulder press, back squat
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: None.
Strength: 11×1 Deficit Deadlift 7 of 11 (11sets of 1 rep, same weight across, 60-70% of max)
Super Set: 11×4 strict handstand push up for depth (or progression) (11 sets of 4 reps, same challenge with all sets)
Metabolic Conditioning: “Cherry Blossoms”
5 rounds for time
80′ oh db or kb carry -two hand- (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)
15 deadlifts (Health: 55lb/ Athletic*: 105lb/ Performance: 155lb)
10 chest to bar pull ups (Health: jumping chest to bar)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 9 minutes, about 1.5 min per round. Scale Up: 125/185lb deadlifts and 15 chest to bar.
Compare to: NEW WORKOUT!
Coaching Tips: Use kbs if your shoulder mobility makes it hard to get your arms overhead (but think about going up a bit in weight if strength isn’t an issue). Move fast but do not take too large of steps (compromising your lumbar). Try to do big sets on the deadlifts but remember to keep the bar close as you move fast. Avoid working on the way down (go down almost faster than gravity). Break up the chest to bars to avoid hand rips and to save the grip.
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 15 wall ball, 5 minutes, OR 3 sets of 15 strict toes to bar in a super set with 15-20 banded face pulls
“By the Numbers” Book References: Deadlift p. 151, Handstand Push Ups p. 500, Jumping Pull-up p. 209, Pull-up p. 192