Team Tillman [HERO]

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Sat

Jul 6

Team Tillman [HERO]

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Workout

"Team Tillman" [HERO]

[TEAMS OF 2]

7 Rounds Each For Time:

7 Deadlifts (315/205 lb)

200 Meter Sprint

15 Pull-ups

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* Switch After Full Rounds

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Time Cap: 35 Minutes

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SEE NOTE FOR INDY VERSION

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KG | (142/93)

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Open-Games

7 Rounds For Time:

7 Deadlifts, @weight(315/205)

200 Meter Sprint

15 Pull-ups

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• Rest 45 Seconds Between Rounds

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Time Cap: 30 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

Hero workout Tillman is on the agenda today. With built in rest after each round we are giving our working time a true hard effort every round. This workout is a classic combination of weightlifting, monostructural and gymnastics movements that are meant to challenge each other as the rounds move on. Athletes should give a hard effort each round, since they get a full round of rest after.

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Scoring

Score | Time to complete work. Add 1s per rep if time capped.

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Movements

Deadlift | 1-2 sets each round
Run | Goal is 1:00 or less
Pull up | 1-2 sets today

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Strategies

The One | Teaching Focus

Think of a Leg Press
Today we have heavy deadlifts, Relate the movement to a leg press exercise to help athletes understand the importance of leg drive.
Encourage them to use their legs as if pushing a heavy sled away.

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Modifications

DEADLIFT

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

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200M RUN

Reduce Distance
1:00 Time Cap
250/225m Row
160/140m Ski
500/450m Bike
150m Air Run

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PULL-UPS

Reduce Reps
Banded
Strict (Reduce Reps)
Ring Rows
Alternating Dumbbell Plank Rows

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Logistics

"Tillman" [HERO]
7 Rounds For Time:
7 Deadlifts (315/205 lb)
200 Meter Sprint
15 Pull-ups
45 Seconds Rest
* Score: Total Time (Including Rest)

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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)}

(3-9 minutes)

General Flow

100m Run
0:20 quad pulls
0:20 knuckle draggers
0:20 Lunge + reach overhead
0:20 Arm wraps
0:20 scorpions
0:20 push ups
100m run

CT Barbell Flow :15 - :20 each

Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

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

(9-19 minutes)

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Deadlift | tell, show, do, check

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 knee
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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Pull ups | tell, show, do, check

:10 Deadhang
:10 Scap pull ups
:10 Kips
Focus on a shallow, controlled, tight kip
2x :10 Kip swings
Focus on the swing being controlled by the shoulders/lats
5 Jumping negative pull ups
Sub ring rows if needed
3 Pull ups or workout mod

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

1 Round each:
3 Deadlifts
100m Sprint
5 Pull-ups

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(25-60 minutes)

Look For

Deadlifts | Look for athletes to be driving with the legs as they stand, not pull in with the back.
Run | Look for athletes to try and push the pace on the run today.
Pull Ups | Look for consistency in reps, athletes should try to hold onto moderate sets, rather than breaking into small sets or singles.

‍Post Workout Clean Up & Chat (60)

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_{Accessory Work}

Killer Core

3-5 Sets For Quality:

10 Barbell Rollouts

20 Medicine Ball Twists

30 Second Side Plank (Each Side)

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Additional Elements

Have questions?

Reach out!

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