22.12.28

HUMP DAY HELP

3 reasons you are not making progress at the gym.

INTENDED STIMULUS

8+ rounds.

Deadlifts may be singles.

WOD weight around 80-90% of 1 rep in pre-workout strength

:10 or less of rest between reps.

Full-body couplet with complimentary movement functions.

High skill and heavy load.

RX

AMRAP 8:
2 wall walks
2 deadlifts (315/205 lb)

LEVEL 2

AMRAP 8:
2 wall walks
2 deadlifts (225/155 lb)

LEVEL 1

AMRAP 8:
2 inch worms + push-up
2 deadlifts (135/95 lb)

SKILL WORK

Pre-workout:
EMOM 8:
1 deadlift
– Build to a heavy single.

STRETCHING

3 sets:
:30 couch stretch/side
:30 foam roll lower back
:30 foam roll lats/side

WHITE BOARD BRIEF

Target | 8+ rounds.

The couplet today is a low-volume/round combination of gymnastics and heavy lifting.

The barbell should be heavy enough to seem daunting to most of you, but performing the reps unbroken should still be possible for many (~ 80-90% of preWOD strength).

If needed, perform singles on the deadlifts, but the rest break between each rep shouldn’t exceed :10.

Keep rest under :10 between wall walks.

To complete 8 or more rounds, plan to come out at a faster pace for 3-4 rounds and then try to settle into a consistent speed for the remainder of the workout.