Deadlift
In a 10:00 Window
Max Deadlifts @ 80%
Max set to technical failure.
"Charley Horse"
5 Rounds of:
200m Run
10 Deadlifts, 245/165
15 Push ups
Time Cap: 15:00
KG | (111/74)
5 Rounds of
200m Run
10 Deadlifts, 275/185
10 Strict HSPU
Time Cap: 15:00
In part 1, our max sets are to be done to "Technical Failure" - This means the set is stopped once technical proficiency is lost, not once the lifter can no longer lift the weight. Reps should be completed unbroken. Bar may rest at the hips but not on the floor. In part 2, this workout requires pacing and smart breaks in the opening rounds to fight off the fatigue and maintain our intensity through the end. Do you know your strengths and weaknesses well enough to decide where to push and where to pull back a bit in this piece?
Time to complete work.
Run | 1:00 or less.
Deadlifts | Moderate. 2 sets or less.
Push-ups | 1-3 sets.
Push the earth away
In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.The arms and back provide support, but the primary force comes from the legs.Cue athletes to drive their heels into the ground. Cue “legs first, back second”
200m Run
Reduce Distance
1:00 Time Cap
250m Row
160m Ski
400m Bike
150m Air Run
Deadlift
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
Push ups
Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press
Athletes should have plenty of time to share bars and change weights as needed for part 1.
Set up your room so that athletes are able to transition safely and quickly from the run directly to the deadlifts and push ups.
Whiteboard Brief
General Flow
General Flow
CT Barbell Flow :15 - :20
Deadlift | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
5 Rounds of:
200m Run
10 Double DB Devils press
15 Push ups
“There is a reason between listening, and waiting for your turn to speak.” - Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.
In conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.
3 Sets
8 DB goblet curtsey squats
12 Stagger stance DB RDLs each leg
