Saturday – September 15, 2018 – 180915
Context: Practice – Be ‘smart’ about the deadlift load today
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 goblet squats, 8 sit ups, 8 banded good mornings, 10-20m farmer carry
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging single leg deadlift or axle deadlift (80-90% effort) or perform 5 reps on the minute for 5 minutes (50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “Don and Sancho“
For time. 5 rounds for time, with a partner
12 ‘heavy’ deadlifts (Health: 85lb / Athletic: 175lb* / Performance: 275lb) or 24 reps with kbs (53 / 70* / 88lb) – one person at a time-
30 partner wall balls (Health:10lb/8’, Athletic*: 14lb/9’, Performance: 20lb/10’)
30 dumbbell power snatches -one person at a time- (Health:20lb / Athletic: 30lb* / Performance: 45lb)
40′ lunge, one partner holds DB overhead, both lunge together (same)
30 med ball pass sit-ups (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 22 – 30 minutes, about 5 min per round
Compare to: NEW WORKOUT!
Coaching Tips: ‘Advanced’ partners may do ‘partner deadlifts’, but most people should plan on doing one person on the bar at a time. Partner wall balls are counted each time the ball hits the target (so about 15 per person), ‘resting’ partner doesn’t need to squat. That said, one person may do more reps if it makes sense for strategy purposes. For the lunges, one person must hold the dumbbell overhead while the other person lunges along side. On the med ball pass sit ups, the ball only needs to come to the chest (not all the way to the floor over the head). Optional ‘Cash Out’ or Hypertrophy: None.
Indy Version: 6 deadlifts, 15 wall ball, 15 db power snatches, 40′ lunge (20′ overhead, 20′ walking lunges), 15 abmat sit ups, 5 rounds.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: deadlift p. 151, wallball p. 430, walking lunge p. 220,