Daily training
2024-09-04
Mindset
It's All A Game
Deadlift7 min
In 5-7 Sets Build to A Heavy:
3 Deadlifts
* 5 Second Negative
* Aim to Increase Weight From 7/24/24
Stimulus
- Athletes will build to a heavy 3 rep deadlift today, with a :05 negative from the top to the floor, moving at the same speed throughout.
- Shoulders must end BEHIND the barbell at the top of every rep.
- These reps should be touch and go with no stopping at the floor to rest, rebrace or regrip. You may rest at the hip as needed.
- The goal of this is movement quality and time under tension, don't cheat yourself by rushing the pause.
- Score: Load used for heaviest 3 rep set.
Substitutions
- Sub Dumbbells/Kettlebells
- Barbell Good Mornings
Movement prep
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts
6 Deadlifts @ A Light Weight
3 Deadlifts @ A Moderate Weight
Build to A Heavy 3 Reps.
"To-Do List"18 min
On the Minute x 10:
12 Push-ups
Max Power Cleans 155 / 105 lb
Rest 3 Minutes
AMRAP 5:
Max Calorie Row
* Score: Power Cleans + Row Calories
Stimulus
- Overview: Today gets spicy, FAST! While we want to accrue power cleans, we also don't want to burn our in our first 3 rounds and not be able to maintain good, consistent reps. Finding a balance between completing the push-ups and maintaining our reps at the barbell will be key.
- Push-ups: 1-3 sets completed in :30 or less today.
- Power Cleans: Weight should allow for fast singles, no more than 65% of our 1RM.
- Calorie Row: Goal should be a consistent, moderate pace in minutes 1-3 and picking up the pace within the last two minutes.
- Score: Number of power cleans plus calories accumulated on rower.
Strategy
- Push-ups will feel good early on, don't fall into this trap. Have a breaking plan in place and stick to it so that you can maintain your pace throughout the 10:00 of work and not fall off by much by the final 2-3 rounds.
- Power cleans should be at a weight that even out of breath we can hit fast singles and try to maintain at least 3 reps each time we get to the barbell.
- Since we'll start our row after 3 full minutes of rest, we should try to hold a moderate pace out the gate and be able to give a harder effort push within the final two minutes.
Substitutions
PUSH-UPS
- Reduce Reps
- Hand Release Push-Ups
- Box Push-Ups
- Dumbbell Bench Press
POWER CLEANS
- Reduce Loading/Reps
- Sub Hang Power Cleans
- Sub Dumbbell/Kettlebell Hang Power Cleans
- Sub Deadlifts (Light to Moderate)
CALORIE ROW
- Sub Bike Erg/Ski/Air Runner/Echo/Assault
Movement prep
1 Round:
5 Push-ups
3 Power Cleans
5 Calorie Row