Friday – September 15, 2017 – 170915
Context: Competition
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on handstand progressions, strict handstand push-ups, or handstand walking.
Strength: 3-3-3-3-3 Deadlift (5 sets of 3, increase weight with each set to max)
Super Set: none
Metabolic Conditioning: “Drag Racer”
For time – 3 rounds
10 Deadlifts (Health: 85lb, Athletic*: 185lb, Performance: 275lb)
50 Double Unders* (Health: 4 singles and 1 DU attempt, 10 rounds)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3:30 – 7:00, about 1:45 per round. Scale Up: 4 rounds (log only the first 3 rounds if you are logging on BTWB)
Compare to: BTWB benchmark
Coaching Tips: The deadlift weight should be approximately 65-75% of your max. Some a set of 10 unbroken should be possible, but consider breaking this one up from the beginning so you can do larger sets (or faster singles) in the later rounds. Make sure you take time to ‘get organized’ before each set. You do not want to have a soft midline because you are breathing too hard to get tight!
Optional ‘Cash Out’ or Hypertrophy: 12 burpees, 200m run, 3 rounds OR 3 sets of 8-12 ring dips super set with 10-14 loaded ‘Jones Squats’
“By the Numbers” Book References: Deadlift p. 151, Double Unders p. 213