Monday 8.15.2022

*Coach’s Notes: Today we are giving the option to test your a 3-rep max on the Sumo Deadlift, a movement we have been progressively loading over the past 5 weeks. Push yourself here, but not at the expense of your lower back — if you start to lose position on the lift, terminate the set. If you can maintain good mechanics, keep adding load.

Part B is a CLASSIC benchmark workout that we last hit about a year ago — can you beat your last time?

“FITNESS” & “PERFORMANCE”

A. Option 1: Hinge/Core Strength
Four or Five sets of:
Barbell Hip Thrust x 6 reps @ 21X1
(build in load from 8.2.2022)
Rest 45 seconds
Heavy Farmer's Carry x 100 feet
Rest 45 seconds
Banded Face Pulls x 12-15 reps @ 21X1
Rest 90 seconds

OR

Option 2: Strength Testing
Build to a 3-RM Sumo Deadlift (with PERFECT posture and mechanics) @ 21X1 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest 2-3 minutes between lifts

B. Conditioning Tester
"Jackie"
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups (or scale to Jumping Pull-ups — pull-up bar should be at least 6” above the top of your head when standing)

*Compare to 8.6.2021

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
200 Meter Row or Ski
50 Double Unders or Singles
200 Meter Run or 400m Bike Erg
10 Burpees

Try to go a little faster each set!