Wednesday 12.7.2022

*Coach’s Notes: Stagger-Stance Romanian Deadlift

Utilizing a staggered stance in our hinging work can allow us to focus on really working one side at a time, but isn’t as demanding on our balance or coordination as a true single leg Deadlift. Because of this, we can use relatively heavier loads, while keeping our hips and shoulders square — thus putting less risk of rotation on our lumbar spine.

Just remember, though we are in a split-like stance, these are NOT lunges. The hips should travel back on each rep, NOT down.

“FITNESS”

A. Three sets for quality of:
Barbell Hip Thrust x 8 reps @ 2011 + 15-30 Second ISO Hold on last rep
Rest 45 seconds
Half Kneeling Single Arm Arnold Press x 10-12 reps each side @ 2010
Rest 45 seconds
Bent Over Reverse Flies x 12-15 reps @ 2010
Rest 45 seconds

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Clean + Jerk

Start at 60% of your 1-RM Split Jerk, and build each set to something 8/10 RPE.

B. Two sets of:
Stagger Stance Dumbbell Romanian Deadlift* x 8 reps each leg @20X0
Rest 30-45 seconds
Side Plank Banded Rows x 10-12 reps each side @ 2111
Rest 30-45 seconds

*Try to use your heaviest weights from 11.29.2022, but for 2 more reps/leg on each set. It's only two sets here, so warm-up first and make these tough!

C. In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Balls
6 Alternating Dumbbell Snatches
24 Double-Unders (scales: 18 Lateral Hops Over Dumbbell or 6/4 Calorie Bike Erg)

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets