Monday – January 14, 2019 – 190114
Context: Competition – Go for big sets on the wall ball and really push yourself!
Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: None.
Strength: 9×1 Deficit Deadlift 2 of 11 (9 sets of 1 rep, same weight across, 55-65% of max)
Super Set: 9×3 strict handstand push up for depth (or progression) (9 sets of 3 reps, same challenge with all sets)
Metabolic Conditioning: “Shot Caller”
3 rounds for time
12 deadlifts (Health: 85lb/ Athletic*: 125lb/ Performance: 185lb)
24 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 min, about 2 min per round. Scale Up: 155/225lb barbell
Compare to: March 19, 2018
Coaching Tips: Do the first round of deadlifts in as few sets as possible (unbroken if you can). Pace the first round of wall balls so you can do the next set of deadlifts at a good pace, but break these up to have great form (consider fast singles). Push the pace on the second round of wall ball. Make sure you use a good wrist flip to get the ball up to the target as efficiently as possible. Keep the elbows close to the body and hold the ball at the bottom versus the sides. Squeezing the ball at the sides wastes energy and makes the ball lower at the release requiring more energy to get it up. Go for broke on the last round of wall ball!
Optional ‘Cash Out’ or Hypertrophy: 4 min max row/airdyne OR 3 sets of 12 banded hamstring curls in a super set with 8-12 single arm db bench press
“By the Numbers” Book References: Deadlift p. 151, Handstand Push Ups p. 500, Wall Ball p. 430