FITNESS
A. Deadlift
4×5; Build as able – but all tough sets; Rest 2 min
*Reset between reps – not touch-and-go.
Training notes:
-Quick reset on the ground – these are not touch-and-go reps, but don’t take your hands off the bar.
-Goal is for all sets to be around the same weight – but build by 5-10# per set as necessary.
-Shoot for heavier than last week’s sets of 6.
Record top weight lifted – and include all weights in training notes.
B. 5 min @ 85%:
20 wall balls
10 goblet squats
200m run
+
(Rest 2 min)
+
8 min:
1 min step-ups, right
30s anti-rotational front plank, right
30s anti-rotational front plank, left
1 min step-ups, left
30s glute bridges w/ foot elevated on medball, right
30s glute bridges w/ foot elevated on medball, left
+
(Rest 2 min)
+
5 min @ 85%:
20 wall balls
10 goblet squats
200m run
Record reps for second 5 minute AMRAP – and record first 5 minute AMRAP in training notes.
Training notes:
-Goal for pacing should be to hit the same output on the first 5 minute AMRAP and the last 5 minute AMRAP.
-Middle piece is intended as structural work in between two harder efforts – you should be able to recover during this piece to hit the last 5 minutes hard again.
PERFORMANCE
A. Deadlift
5,3,4,1; Waveload; Rest 2 min
*Reset between reps – not touch-and-go.
Training notes:
-Waveload means that weight should increase as reps decrease and decrease as reps increase.
-Quick reset on the ground – these are not touch-and-go reps, but don’t take your hands off the bar.
-Waveloading allows for activation of different motor units as you move up and down in weight.
-The top single should not be a 1RM – it should be a tough but fast single.
Record top weight lifted for top single – and record all other weights used in training notes.
B. 5 min @ 85%:
20 wall balls (20 to 10’/14 to 10’)
10 double DB front squats (50/hand – 35/hand)
200m run
+
(Rest 2 min)
+
8 min:
1 min step-ups to 24”/20”, right
30s anti-rotational front plank, right
30s anti-rotational front plank, left
1 min step-ups to 24”/20”, left
30s glute bridges w/ foot elevated on medball, right
30s glute bridges w/ foot elevated on medball, left
+
(Rest 2 min)
+
5 min @ 85%:
20 wall balls (20 to 10’/14 to 10’)
10 double DB front squats (50/hand – 35/hand)
200m run
Record reps for second 5 minute AMRAP – and record first 5 minute AMRAP in training notes.
Training notes:
-Goal for pacing should be to hit the same output on the first 5 minute AMRAP and the last 5 minute AMRAP.
-Middle piece is intended as structural work in between two harder efforts – you should be able to recover during this piece to hit the last 5 minutes hard again.
