Monday 180618

I. General Warm-up

Row 3:00 gradually increasing

 

3 Perfect Stretch/side

 

10 PVC Pass-thru

10 PVC OHS

10 Front-Back Hip Swings

10 Side-to-Side Hip Swings

 

“27 Goodmornings”

*PVC Pipe on back, same foot pattern as 27 Squat warm-up, but a Goodmorning rep at each spot

 

II. Transition and Build Up

Build Deadlift to starting weight.

 

III. Workout Of The Day

***Benchmark Series Workout***

 

Rx

Open 16.4/17.4

AMRAP 13

55 Deadlifts @225/155

55 Wallball Shots @20/14

55 Cal Row

55 HSPU

 

Scale 1

Open 16.4/17.4

AMRAP 13

55 Deadlifts @165/110

55 Wallball Shots @16/10

55 Cal Row

55 HR Push-ups

 

Scale 2

Open 16.4/17.4

AMRAP 13

55 Deadlifts @115/75

55 Wallball Shots @12/8

55 Cal Row

55 Kneeling HR Push-ups

 

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Getting back to our Benchmark series this week. This Open workout is a classic and is known for being a brutal combination of movements. Big sets make planning tough, but make sure you have a plan for the DL and WBS. Don’t hit the redline too soon and force your row to be sluggish. Here are some common DL strategies:

11x5

10-9-8-7-6-5-4-3-2-1 or 10-9-8-7-6-5-5-5

10-10-10-5-5-5-5-5

 

Make sure it is something you can come off of and try to be consistent and still stick to a plan on the WBS. Hold yourself to a strict standard on the HSPU—it tends to be one of the toughest parts for those than can get there. Note scaling options, and be sure to record for later comparison.

 

IV. Accessory, Recovery, Community

Walk 400m

Foam roll posterior

Banded overhead

 

 

Supplemental Work

Monday:

3-4 sets, not for time:

A1. 8-10 Landmine deadlifts @ moderate weight with 3 second lower

A2. 6-8 Single-arm Half Kneeling Landmine Press/arm @ moderate weight

 

*to set up a “Landmine”, put the end of an empty barbell in the corner of a wall, some boxes, or against a stack of a couple of plates.

*For the Half-kneel press, when pressing with the right arm, the right knee should be down, and vice versa. You will likely need to strip some weight from the Deadlift for the Presses.

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