12/04/2020

STRENGTH

DEADLIFT

1x2 @ 80% (Moderate) of 2RM

1x2 @ 85-90% (Mod-Heavy)

1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

(Score is Weight)

WOD

4 SETS

10 Unbroken "Library" Deadlifts (Athlete Choice, Heavy)

15 Strict Ring or Box Dips (:01 Pause at Top)

10 Strict Toe to Bar or Knee to Chest

-Rest 1:00 b/t Sets-

(Score is Weight)

COOL DOWN

FOR QUALITY

1:00 Lying Banded Hamstring Stretch (R)

1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)

1:00 Lying Banded Hamstring Stretch (L)

1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Strength -- Working off 2RM doesn’t take all that much weight off the bar today, so for any athletes that are still working on that body awareness and maintaining a tight midline in the DL, we can adjust the rep scheme to something that will give the opportunity to practice more (3-5 reps).

“Library” Deadlifts -- Just because it is designated “Heavy” it is in relation to the “Library” designation, meaning that it should be challenging for 10, but light enough to allow for complete control with each rep. They may not be “silent” but they should be quiet enough that the Librarian wouldn’t come speak to you.

Ring Dip -- We’ve got the opportunity to work with Ring or Box Dips today, so athletes have the chance to work with what their strength will allow for. These reps should be controlled and completed in no more than 3 sets- we can adjust the volume if needed, cutting it down to 10-12 reps each round.

Strict T2B -- Just like the Ring Dip, we have a second option for Knees to Chest, which means athletes should be choosing the movement that will allow them to be challenged but also maintain the stimulus of that strict movement. We can adjust the reps for any athletes that need less volume (7-9 reps).

*Movement Adjustments*...

Strength -- If pulling off the floor is not an option for any of your athletes today, we can adjust the Strength to be either a heavy Lunge or Step-Ups.

“Library” Deadlifts -- We can adjust the Deadlift to be with DBs or a KB if that helps maintain control of the movement, or we can sub Heavy Suitcase Walking Lunges (16-20 Reps).

Ring Dip -- Athletes have an option to utilize Ring or Box Dips, but if we need to sub a different movement pattern, we can sub a Floor Press for today.

Strict T2B -- Athletes also have an option here to utilize T2B or Knees to Chest, but if we need to sub a movement off the bar, we can sub Lying Toes to Pole, or Hollow Rocks (10-12 reps).