1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Deadlifts (empty bar – 20 sec tempo rise)
8 Pike Push-ups
2. Strength Prep
Athletes will perform dead stop deadlifts. This means that athletes will lower the bar to the floor and release/regain tension between each rep vs. the normal touch-and-go style for deadlifts. Athletes should focus on building tension in the lats/upper back and driving the feet through the floor with each reps to recruit leg drive. For strict handstand pushups, athletes will perform 50-60% of the reps they establish in the max rep set during test week. Modify this movement to kipping HSPU or strict dumbbell press.
3. Workout Prep
2 sets:
50m Run
2 Bar Facing Burpees
2 Power Cleans (build in weight)
– Remember, for the dead-stop we are resetting at the bottom after each lift. Control the bar back down, stop and regain tension before going into the next lift.
– Focus on active lats and driving the feet through the floor (push!!)
– Before ascending, we want athletes to take a solid stomach breath to secure the midline. Pull the slack out of the bar by activating your lat muscles.
– Chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.
– During the drive, we want to see athletes drive their feet through the floor, staying strong through the midline while compressing the shoulder blades together with a straight bar path. Squeeze the hips when the bar passes the knees, breathe out and drive your shoulders to the ceiling.
**Example Sets**
set 1:
3 Dead Stop Deadlifts @130
-rest –
Set 2:
3 Dead Stop Deadlifts @130
-rest-
set 3:
3 Dead Stop Deadlifts @130
-rest-
set 4:
3 Dead Stop Deadlifts @130
-rest-
set 5:
3 Dead Stop Deadlifts @130
Based off of a 200# Deadlift 1RM
– These are performed on a flat surface.
– Focus on keeping the reps controlled, core and hips locked into a solid straight-line position (no broken hips).
– Hands should be just outside shoulder width with the fingers pointed at the wall.
– Heels are the only body part in contact with the wall throughout the motion (No hips, butt, or back).
– Starting from a full lockout with the ears in line with the biceps, this lift begins by unlocking the head back towards the wall into a tripod stance. The head stays looking straight forward the whole time (down and up), and once we make contact with the floor, we drive straight up, pressing through the body with the head into a full lockout (ears inline with biceps).
– Remind athletes to never rest at the bottom.
**Example Sets**
set 1:
6-8 Strict Handstand Push-ups
-rest –
set 2:
6-8 Strict Handstand Push-ups
-rest-
set 3:
6-8 Strict Handstand Push-ups
-rest-
set 4:
6-8 Strict Handstand Push-ups
-sest-
set 5:
6-8 Strict Handstand Push-ups
Based off of a 15 Strict Handstand Push-up Max Rep
800m Run
-into-
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (185/125)
-into-
800m Run
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
1 min Couch Stretch (each side) (https://www.youtube.com/watch?v=ulgAOykAgV4)
1 min Seal Pose (https://www.youtube.com/watch?v=eln0jlSQkI0)
Mayhem Ready (https://www.youtube.com/watch?v=63ERoGS5fXQ)
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