Wednesday, April 18th

A.

STRENGTH:

Every 2 Minutes, Deadlift (7 Sets) Build to a Heavy Set of 5 for the day

B.

METCON:

12 Minute AMRAP: 10 Handstand Push-ups (FB – Strict HSPU) 9 Deadlifts (225/155) 30 Double Unders (90 Singles)

Today it will be a heavy set of 5 of deadlifts. Not only is this a chance for athletes to pull some heavy weight off the ground, but it is also a great opportunity for coaches to spend time on the floor seeing and correcting in a more controlled setting than during a metcon. This “heavy” set of 5 should be relative for the day, with athletes stopping at the point of form breakdown. The load on the deadlift within the metcon should be something that athletes could complete 10+ repetitions unbroken when fresh.

With handstand push-ups leading off the workout, much of today’s strategy will be centered around managing upper body fatigue with a high heart rate. Although these numbers appear small on paper, they are not as innocent as they look. While athletes are capable of holding on for a couple rounds unbroken, fatigue will likely start to set in somewhere around the halfway point. Reaching failure on any movement means a much longer recovery time between repetitions. Breaking all of today’s movements once to twice may seem conservative at first, but maintaining a rep scheme on purpose over the course of the 12 minutes is more beneficial than breaking up reps because you are forced to.