Mobility + Warm-Up
Banded Hamstring Pulse x 60 seconds per leg
into …
500 Meter Row
10 Alternating Leg Reaches
30 seconds MedBall Squeeze Marching
250 Meter Row
5-10 Reach Thrus
5 Weighted DeadBugs (slow and controlled)
Posterior Activation Sequence
Single Leg RDL x 5 reps per leg @ 3011
Goat Baggers x 5 reps @ 3111
Barbell Good Mornings x 10 reps @ 3011
A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
B.
Off Season || Conditioning
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Calories of Assault Bike
25 Single Kettlebell Sumo Deadlifts
100-Foot Kettlebell Farmer’s Carry
35-54: 32/24 kg
55+: 24/16 kg
Semi-Finals || Conditioning
Complete as many reps as possible in 8 minutes of:
800 Meter Run or 2000 Meter BikeErg
30 Dumbbell Box Step Overs
Max Reps Burpee Pull-Up in the remaining time.
Rest 4 minutes, then repeat for a second set (two total 8 minute AMRAP’s).
35-54: 50/35lbs to 24/20″
55+: 35/20 lbs to 24/20″
C.
Three sets of:
Hand Plank Cross Knees to Elbows x 10 reps (slow and controlled)
Hollow Body Bounces x 60 reps
Rest 60 seconds
General Training Note:
You are testing your 1-RM Deadlift today! Be mindful of your positioning and do not risk injury for a new 1-RM. That being said, if you have found that you’ve hit a plateau with your deadlift then try these cues from coach Hunter Britt:
1. PUSH and rock back before you pull. Get up next to the bar, put tension on the bar then push and rock back. This gets you ahead of the curve by getting the bar bending and moving from the start.
2. Think KNEES BACK and HIPS FORWARD when the bar reaches your knee (your shins should be vertical at this point). This will keep you in position to be able to use your hip power to finish the lift because of the glutes and hamstrings contracting.
Heavy deadlifts take a LOT out of you. Tailor, if needed, your rest in the conditioning piece.
Off season athletes; you’ll move into 25 KB sumo deadlifts. Place the KB right under you, take a wide stance and turn your toes out. Complete your reps, focusing on good hamstring engagement. Then grab another KB and complete 100-feet of farmers carry. You should have 2 or more minutes of rest.
Semi-final bound athletes; I know … running and bike erg prob won’t show up in semi finals BUT the intention is to have you winded going into a gut check on the box step overs and then steadily move through a gymnastics movement. You should have at least 45 seconds on the burpee pull-up portion so if that isn’t the case, reduce the run to 600 meters / bike erg to 1500 meters.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
5 Minute Warm-Up Jog
Four sets of:
1:30 10K Pace
1:30 Jog @ Recovery Pace
Four sets of:
60 Seconds @ 5K Pace
60 Seconds Jog @ Recovery Pace
Four sets of:
30 Seconds @ Mile Pace
30 Seconds @ Recovery Pace