• Teaching Notes
The main target right this moment is on the posterior chain. We’re in search of the warm-up to take 12 minutes or much less. This implies we do a pleasant little 400m run to get the physique going, then working into some energetic vary of movement workouts for the subsequent 4 minutes, earlier than ending up with about 6 minutes for high quality of the particular activation work for the Deadlift. It will give athletes enough time to work as much as their beginning hundreds on the Deadlift and us sufficient time to speak via the particular factors of efficiency right here.
Fortunately the transition right here between the Power and the conditioning work needs to be minimal the place the one want is to regulate hundreds, get a toilet break or drink after which sort out the exercise.
energy: Deadlift
Each 2:30 x 4 Units
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%
metcon: “Flash Kick”
For Time:
400m Run
5 Deadlifts
400m Run
10 Deadlifts
400m Run
15 Deadlifts
400m Run
20 Deadlifts
Barbell: 225/155lbs
Aim: 9:00-13:00
Time Cap: 15:00
equipment:
For High quality:
16:00 EMOM
Minute 1 – 14 Alternating Rotational Slam Ball
Minute 2 – 4/4 90 Diploma Field Soar
Minute 3 – :30/:30 Aspect Plank
Minute 4- Relaxation
