8.14.18

Deadlift
3 x 10

Bench
3 x 10

0:00-10 Individual Warmup

3 Rounds:

  • 10 KB Swings
  • 8 Ring Pushups
  • 8 Pendlay Rows

10:00-16:00 Mobility Prep

  • Banded Good Mornings x 10
  • Banded Single Leg Good Mornings x 10
  • Down Dog / Updog
  • Chest Rollover Stretch

16:00-22:00 Deadlift Prep

  • Athletes take PVC with Band Attached to rig
    • Hip height
    • 10 Deadlifts with Bar being pulled towards rig
    • 10 Deadlifts with athletes having to pull against band into body

22:00-25:00 Teaching

  • Deadlift

    • 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
  • Bench Press

    • Feet, Butt, Shoulders, Head all connected to bench or floor
    • Tight Core
    • Elbows descend at 45°
    • Bar hits at base of sternum
    • Drive back up at same angle

25:00-35:00 Athlete Individual Prep

  • Warm up to initial weights

35:00-53:00 Deadlift / Bench Superset

  • Help them determine how much to go up in weight each set
  • Ideally they are staying around the same weight each set
    • last rep each time should be close to failure

53:00-60:00 Cooldown and Scores

  • Stretch Hamstrings / Rollout Pecs