9/8/2020

Strength

ON A 20:00 RUNNING CLOCK…

Build to 2RM Deadlift (Score is Weight)

DEADLIFT -- Keep teaching at a high level so athletes can get to lifting! -- Athletes are building from light to moderate to heavy and then test -- Focus on mechanics in the beginning so good habits are already ingrained for the heavy weights Percentages based off of the previous 2RM. The idea is to build from light to moderate the first half with about 1-2 minutes rest. The second half will be building from moderate to heavy with about 2-3 minutes rest. First 8-10 minutes 6 @ 40% (Light) 4 @ 55% (Light-Mod) 4 @ 65% (Mod) 2 @ 75% (Mod) Next 8-10 Minutes 2 @ 85% (Mod-Heavy) 2 @ 95% (Heavy) 2 @ 102% (Very Heavy) 2 @ 105% (if time allows)

WOD

AMRAP x 6 MINUTES

6 DBL KB Farmers Lunge RX (53/35) CFC1 (35/26)

12 DBL KB Russian Swing

18 Sit-Ups

-Rest 1:30-

AMRAP x 6 MINUTES

6 DBL KB Farmers Lunge

12 DBL KB Russian Swing

18 Sit-Ups

SCALING *Reps, Loading, Volume*… Volume is light today for the KB movements so adjust load to keep reps unbroken for the whole workout. Sit-Ups can add up for deconditioned athletes so these can be scaled back to 12 reps. *Movement Adjustments*... Deadlifts -- Athletes can complete Barbell Good Mornings, Back Rack Reverse Lunges or Hip Thrusts. Suitcase Lunges -- You can substitute for Split Squats, Goblet Squats, or Step-Ups. KB Swing -- Athletes can complete KB Deadlifts, Goblet Reverse Lunges, or Box Jumps to preserve an explosive stimulus. Sit-Ups -- Substitute for a :45 Plank or Hollow Body Hold.