23.02.20

PRESIDENTS DAY SCHEDULE – NO 530AM OR 730PM CLASSES

INTENDED STIMULUS

8:00-12:00.

Deadlift loading should be moderate. Athletes should be able to complete each round in 1-2 sets.

Accumulate each :30 L-sit hold in 3 sets or less.

RX

For time:
5 rounds for time:
15 deadlifts (225/155 lb)
:30 hanging L-sit hold
– Legs extended on the L-sit hold.

LEVEL 2

For time:
5 rounds for time:
15 deadlifts (185/105 lb)
:30 hanging L-sit hold
– Knees bent on the L-sit hold.

LEVEL 1

For time:
5 rounds for time:
15 deadlifts (135/95 lb)
:30 seated leg raise hold
– Knees bent on the leg raise hold.

SKILL WORK

Pre-workout:
EMOM 6:
2 clean grip deadlifts

STRETCHING

2 sets:
:30 pigeon stretch/leg

WHITE BOARD BRIEF

Target time | 8:00-12:00

Today’s workout is a midline crusher. Expect the deadlifts to make the L-sit holds harder than they should be and vice versa.

The moderate deadlift load should be something that you can perform the 15 reps in 1-2 sets.

Expect the hanging L-sit hold to get more and more challenging as the workout goes on. You should still be able to accumulate the :30 in 3 sets or less so aim to accumulate the :30 in around 1:30 or less.

As a pre-workout skill we are going to build up heavy on the deadlift (heavier than the workout) and practice some grip strength by performing the deadlifts with a double overhand grip. But remember, you can use any grip you like in the workout.