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Workout of the Day

FITNESS
A. Deadlift
4×4; 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 5.

Record top weight lifted – and include all weights in training notes.

B. 6 min @ 85%:
20 lateral hurdle hops
15 DB thrusters (moderate)
+
(Rest 2 min)
+
6 min:
1 min bear crawl – 4 steps forward, 4 steps backward
1 min bottoms-up half Turkish get-ups, right
1 min bottoms-up half Turkish get-ups, left
*Keep bear crawl slow and controlled.
+
(Rest 2 min)
+
6 min @ 85%:
20 lateral hurdle hops
15 DB thrusters (moderate)

Record reps for second 6 minute AMRAP – and record first 6 minute AMRAP in training notes.

Training notes:
-Goal for pacing should be to hit the same output on the first 6 minute AMRAP and the last 6 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 6 minutes hard again.
-Note that we’ve increased in timeframe from 5 minutes to 6 minutes on the two harder effort AMRAPs.

PERFORMANCE
A. Deadlift
2,1,2,1; 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. 6 min @ 85%:
50 double-unders
15 thrusters (75/55)
+
(Rest 2 min)
+
6 min:
1 min bear crawl – 4 steps forward, 4 steps backward
1 min bottoms-up half Turkish get-ups, right
1 min bottoms-up half Turkish get-ups, left
*Keep bear crawl slow and controlled.
+
(Rest 2 min)
+
6 min @ 85%:
50 double-unders
15 thrusters (75/55)

Record reps for second 6 minute AMRAP – and record first 6 minute AMRAP in training notes.

Training notes:
-Goal for pacing should be to hit the same output on the first 6 minute AMRAP and the last 6 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 6 minutes hard again.
-Note that we’ve increased in timeframe from 5 minutes to 6 minutes on the two harder effort AMRAPs.

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