FITNESS
A. Double overhand deadlift, no hook grip
Build to a tough 5 for today in 10 minutes
*Reset each rep. Not touch-and-go.
Training notes:
•The double overhand deadlift with no hook grip will be limited by grip for most individuals. This deadlift variation allows us to train challenging deadlifts without loading the bar so heavy that it will affect later training.
•Expect this to be much lighter than your normal deadlift. The percentage variation will differ between individuals.
Record heaviest weight lifted.
B. EMOM 5:
5 double overhand deadlifts, no hook grip @ 70-80% of A
Training notes:
•These back off sets allow us to train repeatability and also add volume to the training session.
•The percentage used here should make these sets moderately challenging, but you should not be in danger of failing a rep. Adjust the percentage accordingly to find this sweet spot.
Record weight used – as well as the relative percentage to Part 1.
C. 27-21-15-9:
DB snatches, alternating
Box jumps, step down
*10 minute cap.
Training notes:
•The DB snatch weight should be slightly heavy for this so that the workout is a bit more of a “grind.”
•This is 72 reps of each movement, so think about the total volume when coming up with a strategy to approach this.
Record total time.
PERFORMANCE
A. Double overhand deadlift, no hook grip
Build to a tough 5 for today in 10 minutes
*Reset each rep. Not touch-and-go.
Training notes:
•The double overhand deadlift with no hook grip will be limited by grip for most individuals. This deadlift variation allows us to train challenging deadlifts without loading the bar so heavy that it will affect later training.
•Expect this to be much lighter than your normal deadlift. The percentage variation will differ between individuals.
Record heaviest weight lifted.
B. EMOM 5:
5 double overhand deadlifts, no hook grip @ 70-80% of A
Training notes:
•These back off sets allow us to train repeatability and also add volume to the training session.
•The percentage used here should make these sets moderately challenging, but you should not be in danger of failing a rep. Adjust the percentage accordingly to find this sweet spot.
Record weight used – as well as the relative percentage to Part 1.
C. 27-21-15-9:
DB snatches, alternating (70/50)
Box jumps, step down (24”/20”)
*10 minute cap.
Training notes:
•The DB snatch weight should be slightly heavy for this so that the workout is a bit more of a “grind.”
•This is 72 reps of each movement, so think about the total volume when coming up with a strategy to approach this.
Record total time.
