FRIDAY 11/29/19

FRIDAY

WARM UP

2 Rounds

1 Minute Row (Increase Intensity Each Round)

1 Minute Banded Good Mornings

2 Rounds

10 Slow Wall Squats

10 Ring Rows

10 Overhead Circles (Each Direction)

PRIMER

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats

*5 Reps Each Side

STRENGTH

Tempo Deadlift

7 Sets of 1

Tempo:

5 Seconds Up

5 Seconds Down

Sets 1-4: 45-50-55-60%

Sets 5-7: Build to a Moderately Heavy Single

• Adding in more tempo weightlifting, this time with the Tempo Deadlift

• Controlling the weight for 5 seconds up and 5 seconds down allows you to build better body control, awareness, and strength

• We’ll work through some percentages of your 1RM Deadlift (45-60%) before building to a Moderately Heavy Single for the final 3 sets of the day

• Just like on the front squats, the first priority is sticking to the tempos

MOVEMENT PREP

Warmup Sets

Take 3-5 Sets To Build to Opening 45%

WOD

For Time: with a 25 min Cap

30/21 cal row,10 Chest to Bar Pull-Ups, 2 Deadlifts

400 m run, 10 Chest to Bar Pull-Ups, 4 Deadlifts

30/21 cal row,10 Chest to Bar Pull-Ups, 6 Deadlifts

400 m run, 10 Chest to Bar Pull-Ups, 8 Deadlifts

30/21 cal row, 10 Chest to Bar Pull-Ups, 10 Deadlifts

Barbell: 315/225

STIMULUS

• Working through a well balanced triplet workout today: one part mono-structural, one part gymnastics, one part barbell

• The deadlifts increase in reps each round, for a total of 30 reps

• This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh

• The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout

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