FITNESS
A. Double overhand deadlift, no hook grip
Build to a tough 3 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:
3 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. 10 min AMRAP:
16 reverse lunges, alternating
12 assault bike/row calories
8 strict hanging leg raises
4 double KB front squats
Training notes:
•The bike and row should allow you to recover a bit while still grinding hard throughout the ten minutes of work.
•Try to keep the hanging leg raises actually strict with a controlled moment in the bottom rather than a swing.
Record total reps completed.
PERFORMANCE
A. Double overhand deadlift, no hook grip
Build to a tough 3 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:
3 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. 10 min AMRAP:
16 jumping switch lunges
12 assault bike/row calories
8 strict toes-to-bar
4 double KB front squats (53/hand – 35/hand)
Training notes:
•Expect this to be something of a grind – the strict toes-to-bar and the double KB front squats are movements that you can’t move particularly fast on.
•The bike and row should allow you to recover a bit while still grinding hard throughout the ten minutes of work.
•Try to keep the toes-to-bar actually strict with a controlled moment in the bottom rather than a swing.
Record total reps completed.
