Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20 banded good mornings
15 banded high pulls
10 box step-ups
Mobility
Posterior chain prep
Strength
Deadlift – wave format 3.1., x3
*building constantly based on reps
A repeat of a very successful rep scheme. A lot of PR’s. Try to build off the last session. Remember this one is going to be 3 rounds of 3 deadlifts and 1 deadlift. The 3’s should always be touch and go. When building a plan, treat the triples and singles individually. Think about your triples being between 80 and 90%, while all your singes should be above 90%. For example, maybe my triples will be 325, 345 and then 365#. My singles might be 365, 385, 390 to 400#. All building off a 1RM of 395#
With that plan, my lifting session would look like…
On the 2:00 x 6 Sets:
Set #1 – 3 deadlifts @325#
Set #2 – 1 deadlifts @365#
Set #3 – 3 deadlifts @345#
Set #4 – 1 deadlifts @385#
Set #5 – 3 deadlifts @365#
Set #6 – 1 deadlifts @400#
*new PR!
“Failing to plan, is planning to fail.”
WOD
“Climate Control”
15 min AMRAP
60 DU’s
30 wall balls
15 deadlifts (225/155#)(185/105#)
The deadlift is clearly going to be the biggest challenge in this AMRAP. Thinking about the weight on the bar should be done in context. Because there is going to be 15 minutes on the clock, going unbroken every round will not prove to gain any ground and might tax you way too much to move efficiently through each piece. Think about breaking the deadlifts up into 2 or 3 sets so you can preserve some energy to get right back on the rope and then right into the wall balls.
