26. Oktober 2022
Okt
26
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 rds
– 5 Inchworms
– 30-sec Knee Plank
– 5 Back-Squats (empty bar)
2. Strength Prep
Athletes will be back squatting for a 10rm and then perform 2 drop sets off of that established 10rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.
3. Workout Prep
3 rds
– 3 Deadlifts (build in weight)
– 1 Wall-Walk
“Wednesday Addams”
Freedom (RX’d)
2 rds
AMRAP 5
– 2-4-6-8-10… Deadlifts (70/102,5)
– 1-2-3-4-5… Wall-Walks
– Rest 3:00 between rds-
** Scoring is total reps within each AMRAP. For example, 10 dl + 5 wall walks = 45 reps **
Independence
2 rds
AMRAP 5
– 2-4-6-8-10… Deadlifts (55/82,5)
– 1-2-3-4-5… Wall-Walks (half way)
– Rest 3:00 between rds-
Liberty
2 rds
AMRAP 5
– 2-4-6-8-10… Dual-DB Deadlifts (light)
– 3-6-9-12-15m…. Bear-Crawl
-Rest 3:00 between rds-
Target rep each rds: Round of 4 Wall-Walks
Minimum Round before scaling: Round of 8 Deadlifts
– 1 min Barbell Quad Smash (each)
– 1 min Lacrosse Ball Smash
– 1 min trap smash with Barbell (each side)
