Dead Battery

Wed

Jun 26

Dead Battery

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Workout

Deadlift

Heavy Set of 20

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"Dead Battery"

10 Rounds For Time:

1 Deadlift, 1 Toes to Bar

25 Double Unders

2 Deadlifts, 2 Toes to Bar

25 Double Unders

...

10 Deadlifts, 10 Toes to Bar

25 Double Unders

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Deadlift: (225/155)

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Time Cap: 18 Minutes

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KG | (102/70)

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Open-Games

10 Rounds For Time:

1 Deadlift, 1 Toes to Bar

25 Double Unders

2 Deadlifts, 2 Toes to Bar

25 Double Unders

...

10 Deadlifts, 10 Toes to Bar

25 Double Unders

‍

Deadlift: (275/185)

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Time Cap: 18 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, we have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week. The tables have turned today and we're climbing the ladder instead of descending. While the first 6-7 rounds may feel pretty smooth and solid, the workout really sets in about 7-8 rounds in and will test whether or not we have the capacity to hold our starting intensity or if we have to break and adjust in order to finish the climb.

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Scoring

Score | Time to complete work. Add 1s per rep not completed if time capped.

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Movements

Deadlift | could do 10 unbroken when fresh

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Toes to Bar | 1-2 sets throughout.
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Double Unders | Unbroken sets, completed in :30 or less today.

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The One | Teaching Focus

Push, Don't Pull

Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.

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The arms and back provide support, but the primary force comes from the legs.

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Modifications

DEADLIFT

Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

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TOES TO BAR

Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups

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DOUBLE UNDERS

Reduce Reps
35 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:20 On Any Machine

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Logistics

Arrange for quick transitions today.

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Athletes should have their own barbells if possible.

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Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

Whiteboard Brief

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

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

(3-8 minutes)

General Flow

Downward + upward dogs
Spidermans
Scorpions
Plank shoulder taps
Plank toe taps
Birddogs
Glute bridges
Body weight stagger stance good morning (right)
Body weight stagger stance good morning (left)

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

(8-22 minutes)

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Double-Under

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 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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TTB | tell, show, do, check

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5 Jump to hollow
5 Jump to hollow and arch
5 Press away kip swings
Cue athletes to press down on the bar to engage the lats
5 Hanging knee tuck
5 Toes to space
5 Full TTB or mod
Suggest single leg TTB or toes to space
Leg raises from the ground or hollow rocks if needed

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Deadlift | tell, show, do, check

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Establish stance, grip, & set up
Bar over middle of foot
Bar in contact with shins
Shoulders over bar
Eyes forward
5 Cued reps hips to above knees

Hips back first in the descent
Bar close
5 Cued reps above knee to mid shin

Knees out of the way
5 Cued reps mid shin to standing

Driving with the legs
Shoulders and hips rise together until bar passes knee

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Strength
_{(21-33 minutes)}

(22-34 minutes)

10:00 window
Builds based on coach or athlete discretion
Transition to part 2

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Primer
_{(33-39 minutes)}

(34-40 minutes)

Practice Round

3 Deadlifts
3 Toes to bar
15 Double Unders

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(40-58 minutes)

Look For

Deadlift | Look for the teaching focus of the day. Push don't pull, athletes should be engaging the legs before the back.
Toes to bar | Look for athletes pushing down on the bar to pull their chest back to get their toes to the bar.
Double under | Look for athletes to keep their shoulders relaxed. It's only 25 at a time but the reps add up.
Post Workout Clean Up & Chat

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_{Accessory Work}

Aerobic Capacity

6 Sets:

3 Minute Bike Erg

1 Minute Rest

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Additional Elements

Have questions?

Reach out!

Back to Home

Wed

Jun 26

Workout

Open-Games

For the Coach

Workout Overview

Stimulus

Scoring

Movements

The One | Teaching Focus

Modifications

Logistics

Lesson Plan(0-3 minutes)

General Warm-Up(3-9 minutes)

Specific Warm-Up(9-21 minutes)

Strength(21-33 minutes)

Primer (33-39 minutes)

Workout (39-55 minutes)

Accessory Work

Additional Elements

Have questions?

Lesson Plan
_{(0-3 minutes)}

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

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

Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

Workout
_{(39-55 minutes)}

_{Accessory Work}