Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Build to a max over the course of 8-10 sets. Shoot for 80% of your current max if you have one. We will be using this number for percentage work for the next 3-weeks.
– GPP: Today’s work should be a maximal effort with both sled pushes and carries heavy. You should be recovered enough between efforts to repeat the same output.
– Strength: Build to a max over the course of 8-10 sets. Shoot for 80% of your current max if you have one. We will be using this number for percentage work for the next 3-weeks.
– GPP: Today’s work should be a maximal effort with both sled pushes and carries heavy. You should be recovered enough between efforts to repeat the same output.
B) WARM UP/MOBILITY (3:00 – 15:00)
3 Rounds of:
10 Walking Lunges
10 X-Band Walks Left
10 X-Band Walks Right
10 Banded Goodmornings
Rest as needed.
+
Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing.
3 Rounds of:
10 Walking Lunges
10 X-Band Walks Left
10 X-Band Walks Right
10 Banded Goodmornings
Rest as needed.
+
Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing.
C) STRENGTH (15:00 – 35:00)
Banded Conventional Deadlift: 1RM. Rest 2-3:00.
– Beginner: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2:00.
Banded Conventional Deadlift: 1RM. Rest 2-3:00.
– Beginner: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2:00.
D) METCON (35:00 – 55:00)
5 Rounds of:
Heavy Sledpush/Dog sled push x 50 yards
Heavy Farmer Carry x 50 yards
Rest 2:00
*Alternate Option:
5 Rounds with a partner:
15 Band Resisted Russian Swings
50 Yard Farmer Carry, AHAP.
*Work is NOT split. This done with a partner to have built-in rest and save equipment. This workout is NOT for time.
5 Rounds of:
Heavy Sledpush/Dog sled push x 50 yards
Heavy Farmer Carry x 50 yards
Rest 2:00
*Alternate Option:
5 Rounds with a partner:
15 Band Resisted Russian Swings
50 Yard Farmer Carry, AHAP.
*Work is NOT split. This done with a partner to have built-in rest and save equipment. This workout is NOT for time.
E) EXTRA CREDIT (55:00 – 60:00)
Deadbug + Reverse Crunch: 3 x 12. Rest 60s.
– focus on big inhale + exhale when leg extends
Deadbug + Reverse Crunch: 3 x 12. Rest 60s.
– focus on big inhale + exhale when leg extends