22.11.15

INTENDED STIMULUS

Hero workout “DT”!

5:00-12:00. Most athletes will fall around the 7:00-8:00 mark.

This workout is not too light or too easy for an advanced athlete. We are looking for a fast version of the workout today with minimal rest. Forget your old “DT” scores unless you finished under 8-9 minutes!!!!!

The deadlifts are very light, the hang power clean and push jerks are moderate.

Athletes should determine their barbell loading based on their push jerk ability. Athletes should be able to perform 6 smooth unbroken reps in the warm-up.

RX

5 rounds for time:
12 deadlifts (155/105 lb)
9 hang power cleans
6 push jerks

LEVEL 2

5 rounds for time:
12 deadlifts (115/75 lb)
9 hang power cleans
6 push jerks

LEVEL 1

5 rounds for time:
12 deadlifts (65/35 lb)
9 hang power cleans
6 push presses

SKILL WORK

Pre-workout:
EMOM 10:
2 hang power cleans

STRETCHING

3 sets:
1:00 seated straddle stretch
– Rest :30 between sets.

WHITE BOARD BRIEF

Target time | 5:00-12:00

Today’s workout is the hero workout “DT”!

DT is intended to be performed quickly. Look to complete this in 7:00-8:00. That’s an average round of 90 seconds.

The deadlift weight should be super light and you should all be able to perform your reps unbroken.

We are looking for a fast version of the workout today with minimal rest. Forget your old “DT” scores unless you finished under 8-9 minutes!!!!!

The hang power clean and push jerk should both be considered moderate. The hang power cleans should be mainly broken up into 1-2 sets. If at one point the 9 reps take you 3 sets, that’s okay, but it shouldn’t happen more than once.

The push jerk loading is likely going to determine your workout weight. The 6 reps should be performed unbroken most of the workout. Similar to the hang power clean, if the push jerk does take you 2 sets, it should only happen once.

Limit the extra reps you perform. These are reps that don’t count towards the workout. Every time you break up the hang power cleans, you will have to do a deadlift that won’t contribute to completing the round. Perform 11 reps in a row for the deadlift and then drop the barbell before the 12th so your 12th deadlift is the rep Make sure you perform your 9th hang power clean rep and then go right into your push jerks.

This is a workout to remember, lets have some fun!