Backhanded

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Wed

Aug 28

Backhanded

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Workout

Sumo Deadlift

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3

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* Build In Weight

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"Backhanded"

[AMRAP 12]:

3 Rounds:

50 Double Unders

25 Double Dumbbell Deadlifts

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Directly Into...

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Max Rounds:

25 Double Unders

2-4-6-8-10...Devil's Press

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Dumbbells: @dumbbell(50/35)'s

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KG | (22.5/15)

Open-Games

Same as class.

For the Coach

Resource Drive

Workout Overview

Stimulus

Part 1, This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible. In part 2, Athletes should proceed with a plan for today's conditioning piece. The first 3 rounds will take around half of the clock and have an impact your AMRAP in the end, so we want to come into this with control and pacing so we can push for our score in the back half.

Scoring

Score | Rounds plus reps completed of the AMRAP portion.

Movements

Double Unders | Sets of 50 should take :45 or less today, sets of 30 should take :30 or less.

Dumbbell Deadlift | Dumbbells held at your sides, 1-2 sets in about 1:30 or less at a steady pace.

Devil's Press | Up through the round of 6 we should not need to take excessive rest with the dumbbells we've chosen.

Strategies

The One | Teaching Focus

Knees Over Toes

The sumo deadlift will expose this fault in athletes more than most movements. Look for athletes to be actively driving the knees out to keep them tracking over the toes.

Modifications

DOUBLE UNDERS

Reduce Reps
75/45 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
150/90m on Ski Erg
:30/:20 Effort On Any Machine

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DOUBLE DUMBBELL DEADLIFTS

Reduce Loading
Reduce Reps
Sub Kettlebells/Barbell
Barbell/Dumbbell Good Mornings
Kettlebell Sumo Deadlift

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DEVILS PRESS

Reduce Reps
Reduce Loading
Double Dumbbell Power Snatch
Double Dumbbell Burpee Deadlift
Single Dumbbell Devil’s Press
Burpee To Target
Double Kettlebell Hang Clean & Jerk
Double Kettlebell Russian Swings

Logistics

We're using the same dumbbells for both movements, if one is a limiting factor, use the lighter weight dumbbells.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General flow 0:20-0:30 each

Grab DBs and jump rope
Jumping jacks
Spidermans
Boot straps
Line hops
DB deadlifts
DB hang cleans
Line hops
DB snatch
Burpees
Devils press

Specific Warm-Up
_{(9-21 minutes)}

(9-21 minutes)

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Double-Under | tell, show, do, check

Establish position
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Alternating Feet:
Focus on enhance footwork and coordination.
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

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Sumo Deadlift | tell, show, do, check

Establish stance, grip, & set up
Double shoulder width stance
Toes Slightly pointed out
Arms hang straight down (hand inside knees)
Shoulders directly over bar
Knees track over toes
Chest pulled up & eyes on the horizon
5 Cued reps hips to above knee
Hips back first in the descent
Bar close
5 Cued reps above knee to mid shin
Knees out of the way
3 Cued reps mid shin to standing
Driving with the legs
Shoulders and hips rise together until bar passes knee
3 Cued reps mid shin

Strength
_{(21-33 minutes)}

(21-33 minutes)

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5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
Transition to part 2

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

20 Double Unders
8 Double Dumbbell Deadlifts
10 Double Unders
2 Devil's Press

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39-51 minutes)

Look For

Double Unders | Today we are looking to stay relaxed, and control the breathing to prep for our next set on the DBs.
DB deadlift | We want to be sure athletes are keeping their knees to track over the toes as we deadlift, we want to avoid the knees caving too far in.
Devils press | look for athletes to jump the feet outside the hands as they come up from the burpee to be set up well for the DBs to go overhead.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Posterior Pump

[PART A]

3 Sets:

10 Pausing Single Leg Hip Thrusts (Each Leg)

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[PART B]

3 Sets:

30 Banded Hip Thrust Abductions

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Rest 1 Minutes Between All Sets

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MINDSET

Abraham Lincoln

"A house divided against itself cannot stand."

Unity is crucial for stability and success, whether in relationships, organizations, or nations.

Additional Elements

Have questions?

Reach out!

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