Wednesday December 14, 2022

Warmup

1:30 Bike/Row

10 Banded Good Mornings

10/Side Banded Monster Walks

2 Rounds:

5/Leg Split Squat

:30 Hollow Body Hold (on floor)

:30 Superman Hold

Mobility

Hamstring Rack Stretch :30/Side

Skill/Strength

Spend 10-15 minutes working up to a one rep training max deadlift

A training max is approximately 90% of your true one rep max.  Work up to something heavy, but leave a little left in the tank.  There should be no deterioration in form.  If there is, it’s too heavy.

Write down your weight.  Next week we are starting a four-month strength program that requires using a training max, similar to Wendler’s 5/3/1.

Then…

5x5 at 60% of the training max, with 1 minute rest between sets

WOD

Deadlift 2/4/6/8/10

Toes to Bar 3/6/9/12/15

Rest 3 minutes

Hang Power Cleans 2/4/6/8/10

Double Unders 15/30/45/60/75

F:  kb sdhp 3/6/9/12/15 instead of deadlifts; v-ups; kb swings 3/6/9/12/15 instead of hang power cleans; single unders

P1:  225/155 deadlift; 135/95 hang power clean

P2:  165/115 deadlift; 95/65 hang power clean; hanging knee raises; double unders 10/20/30/40/50

C:  255/175 deadlift; 155/105 hang power clean