General Warm Up (5-12)
3 rounds:
10 Banded Bradford Press
20 Plate Hops
10-10-10 Banded Complex
*Vary the plate hops each round. Out and on, then laterally, then single leg
Specific Warm Up (12-27)
HSPU:
:20 HS Hold
5-10 Pushups
3-5 HSPU (or option)
+
20 Singles
20 Double Unders (or 10 attempts)
Barbell:
5 Tempo Deadlift (:03 up and down, work positions)
5 Normal Deadlift
3 Hang Jump and Shrug
3 Hang Elbows High and Outside
3 Hang Muscle Clean
3 Clean Drop
3 Hang Power Clean
then.. build to deadlift starting load
(27-41)
Every 2:00 x 7 sets execute 3 Deadstop deadlifts + 1 triple touch and go broad jump.
Triple broad:
The deadlifts should not be dropped, they should be lowered to the ground then picked up again without being touch and go.
RXConditioning: (45-60)
3 hang clean (165/115lb.)
5 Handstand push up
15 Double Under
10 rounds for time.
Goal: Sub 11
Cap: 14:00
Intermediate:
3 hang clean (95/65lb.)
5 Handstand push up +Abmat
15 Single Under
10 rounds for time.
Baseline:
3 hang clean (95/65lb.)
5 Handstand push up +Abmat
15 Single Under
10 rounds for time.
(0-5)
Today we start the week with some heavier pulling from the floor and a short work but many rounds conditioning piece. The goal is to make the deadlifting challenging as to build strength through the working sets. The touch and go triple jumps are here to enhance jumping “stiffness”. Sounds weird right? But the fastest runners and the highest jumpers have the best touch and go triple broad jump because of how they can use their tendons “stretch/reflex” to cycle quickly off the floor. The goal is for our athletes to have short ground contact time. If you see someone landing flat footed then loading for another jump, that is not optimal. It is better for them to jump a shorter distance and be faster from the ground and work on the skills that carry into more athletic and outside of the gym movements. The combo of the deadlift and broad jumps is called PAP (post activation potentiation). We are trying to overload the body with heavy weight, and it then carries into a faster or more explosive jump! It’s a way to train the brain to use more muscles, faster than if we didn’t hit the weights prior to it. Sorry for the rant but it is also a unique method legendary track and field coaches use at the olympics. Prior to sending sprinters out to the blocks they would pull heavy single deadlifts in the warm up area to do a similar thing!