WEDNESDAY
General Prep
2 Sets:
15 Banded Good Mornings
5 Piked Push-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
5 Barbell Sumo Deadlifts
5 Barbell Upright Rows
5 Sumo Deadlift High Pulls
Specific Prep
With increasing loads, focusing on positions
8 Barbell Deadlifts (Traditional Stance and Grip)
8 Bar Strict Press
- Add Loads -
5 Barbell Deadlifts (Focus on Set-Up from the floor)
5 Barbell Strict Press with light loads
- Build to working percentages over 3-5 min -
Strength Superset
10:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Strict Press
Deadlift @ 65-70% Across
Strict Press: 65-70% Across
Coaching Notes, Strategy, and Goals
% Strict Press and Deadlift
Goal: Consistent, Strong Reps with good speed on the barbell.
Stimulus: Absolute Strength
RPE: 6/10
*Strong work with weights that should feel relatively moderate today.
Key focus areas:
Bracing positions, avoiding any excessive flexion or extension on both lifts.
The focus here is reinforcing quality positions and touches on these movements before max testing next week.
Fitness
10:00 AMRAP
8 DB Push Press
8 Sumo Deadlift High Pull
8 Banded Pull-Ups
Barbell: 35/20
Conditioning
Performance
10:00 AMRAP
4 HSPU
8 Sumo Deadlift High Pull
12 Pull-Ups
Barbell: 42.5/30kg
Coaching Notes, Strategy, and Goals
Goal: 5+ rounds
Primary Objective: Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout
Secondary Objective: Unbroken Movements
Stimulus: Push/Pull Muscular Endurance and Stamina
RPE: 7/10
Key focus areas:
Tight core position on the Handstand Push-Up
Body position and timing in the Sumo Deadlift High Pull
Keeping a good pace between movements to maintain steady throughout the workout.