11/16/2020

STRENGTH

DEADLIFT

1x6 @ 65-70% (Light-Moderate) of 2RM

1x6 @ 70-75% (Mod)

1x 6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

(Score is Weight)

WOD

3 SETS FOR QUALITY

12/12 Staggered Stance DB Deadlift (Athlete Choice)

10/10 DB Bulgarian Split Squats

8/8 Slow Single Leg DB RDL

:30 Max Single DB Curls

-Rest as Needed b/t Sets-

(Score is Weight)

ADJUSTING

*Reps, Loading, Volume*…

Strength -- For new athletes or those that didn’t test a 2RM have them go by feel for their sets today. New athletes should stay in the light-moderate weights with those that didn’t test but have experience living in the moderate loading.

Workout -- The focus is quality movement. Load should allow for athletes to perform all movements unbroken so scale loading for all to allow for this. You can also have new athletes complete slightly less reps like: 10-8-6/6 to help mitigate volume.

*Movement Adjustments*...

Deadlift -- Athletes can modify to Weighted Good Mornings, Back Rack Reverse Lunges, or KB Deadlifts to an elevated target if pulling from the floor is a no-go today.

Staggered Stance Deadlift -- Modify athletes to a BW version of this movement if they have tight hamstrings, this will be plenty challenging for them. Athletes can also work through 12/12 DB Suitcase Reverse Lunges.

Bulgarian Split Squat -- A Box Step-Up or BW Split Squat can be a great adjustment for today!

ADJUSTING

*Reps, Loading, Volume*…

Strength -- For new athletes or those that didn’t test a 2RM have them go by feel for their sets today. New athletes should stay in the light-moderate weights with those that didn’t test but have experience living in the moderate loading.

Workout -- The focus is quality movement. Load should allow for athletes to perform all movements unbroken so scale loading for all to allow for this. You can also have new athletes complete slightly less reps like: 10-8-6/6 to help mitigate volume.

*Movement Adjustments*...

Deadlift -- Athletes can modify to Weighted Good Mornings, Back Rack Reverse Lunges, or KB Deadlifts to an elevated target if pulling from the floor is a no-go today.

Staggered Stance Deadlift -- Modify athletes to a BW version of this movement if they have tight hamstrings, this will be plenty challenging for them. Athletes can also work through 12/12 DB Suitcase Reverse Lunges.

Bulgarian Split Squat -- A Box Step-Up or BW Split Squat can be a great adjustment for today!