General Warm Up (5-12)
2 rounds:
4 Shuttle Runs (50′ = 1 rep)
10-10-10 Banded Complex
10 Pushup Shoulder Tap (pushup, tap, tap)
15 Banded Good Morning
Specific Warm Up (12-20)
Wall Walk:
:20 Wall Facing HS Hold
10 Wall Facing Shoulder Taps (L+R= 1 rep)
1 Partial Wall Walk (1/2 way up)
1 Wall Walk
Deadlift:
5 Hips to Above Knee (Focus on bending over)
5 Hips to Above Knee then Below Knee (focus on knees getting out of the way as they go from above to below knee)
5 Hips to Above knee, then below knee then mid shin
5-10 Normal Deadlift
then…
5-4-3-2-1’s
*The 5-1 should be warm up and building in load, once they get to singles the goal is stand up hard, drive feet through the ground and build to a 1 RM for the day
(20-35)
Establish 1rm Deadlift in 15:00
*First official DL Testing day, we are building this lift for the next 6 weeks!
RXConditioning (38-58)
12 Deadlift at 50% 1rm established today
6 Wall Walk
400m Run
4 rounds for time.
Intermediate
12 Deadlift at 50% 1rm established today
4 Wall Walk (or partial range WW)
400m Run
4 rounds for time.
Baseline
9 Deadlift at 50% 1rm established today
6 Hands to feet inchworm
200m Run (Row/ Bike equivalent for injury)
4 rounds for time.
(0-5)
Today we build to a 1rm deadlift to set a baseline for the next 6 weeks! No need to hold back, you’ll improve. Let’s see how we’ve done without even specifically focusing the training around building up this lift. Why the deadlift? Because everyday you pick things up, also there is no other lift that creates the same response of our body on a hormone level and muscle activation level. When you do deadlifts that are heavy “for you” you will increase so many other aspects of your strength and capacity (Fitness).
After we establish a deadlift, we drop down to a percentage of the 1rm, which we will do a good bit over the next 6 weeks and we go after the hinge movement with some wall walks and running, yes…another day of running! How dare he? I’ll tell you how, you are a human, bipedal, and if I was in control of your fitness in the most optimal way to make you as fit as possible, I’d have you run a minimum of 2 days a week every week all year, but sadly we can’t always do that.