7.27.18

"Diane"
21-15-9
Deadlifts (225/185)
Handstand Pushups

FOCUS

Another benchmark Friday so hype up the workout and encourage intensity. Lots of prep for hamstrings and shoulders. Weight on deadlifts should be challenging, but one they can push the pace on. Scale for HSPU should be one that makes them break up the reps, but easy for them to get in and out of so if they take too long getting on a box just have them do regular pushups. No transition time and get them to hold on to the bar longer than they think they can.

0:00-10 Individual Warmup

3 rounds:

  • 10 Kettlebell Swings
  • :20 Inverted Hold (or feet on a box)
  • 10 Banded PVC Deadlifts

10:00-18:00 Hamstring Prep

  • Balancing Leg Swings x 10
  • Side to Side Swings x 10
  • Kick Stand Swings x 5 each side
    • Opposite foot tap, bent over tap to opposite foot
  • Wide Stance Squat x 10
  • Prone Position Leg Kick Backs x 10
  • On back drive through heels to raise butt of ground x 10
  • Back to Prone Shoulder Taps x 20
  • Scap Pushups x 10
  • Pushups x 10
  • Inverted Pushups x 7

18:00-23:00 Group Deadlift Warm Up

  • Setup
    • Knees slightly over bar, back tight, shoulders engaged
  • Pull to knees
    • Hips and Shoulders Rise Together
  • Knees to Hips
    • Focus solely on driving hips (squeezing gluten) forward
  • Full Deadlifts
    • Work with them on eccentric phase and lowering the bar the opposite of how they raised it

23:00-26:00 HSPU Review and Scaling Options

  • After review help them pick out and try their HSPU variation

26:00-34:00 Workout Setup

34:00-39:00 Metcon Runthrough

  • 5-4-3
  • Deadlifts
  • HSPU

39:00-41:00 Final Prep and Bathroom Break

41:00-53:00 Diane

  • Attention to deadlift form mainly
    • Straight backs are key, be on people the whole time especially as they cycle weights
  • Be ready to adjust weights

52:00-60:00 Cooldown and Scores

  • Rollout Hamstrings on a low racked bar