samdancer-ranchdeadliftladder-e1469111215610

Samedi 08/02/2020

WARM-UP
Partner Warm-Up! Partner up and grab a rower and a Barbell!

1 Round:
P1: Row *
P2: 5 Inch Worms + Push Up
5 Bootstraps
20 Single Unders
*P1 Rows until P2 completes their work, then they switch

2 Rounds:
P1: Row*
P2: 10 BB Goodmornings
10 Scap Pull-Ups
20 Single Unders (High Jumps)

*P1 Rows until P2 completes their work, then they switch

TEACHING
DU EXTENDED WARM-UP

–10 Single Under Jumps with both handles of Jump Rope in one hand- focus on timing of the rope and the jump- then
switch hands
–10 Double Under Jumps with both handles in one hand- practice the timing of the double wrist flick with the rope on the
side of the body- then switch hands
–10-20 Double Unders or Double Under attempts- once athletes get the feel for the rope on the side of the body, hold each
handle in one hand and have athletes work on DU attempts (1-2 Singles + 1 DU) or 20 DU
DEADLIFT WARM-UP
(On your call)
–5 reps: Tempo DL with the Empty Bar @ 3131- focus on keeping the bar close, belly tight and weight in the heels
–5 reps: Tempo DL with a light weight on the bar @ 3111- focus on the set-up, getting tension in the bar before standing
with the weight
*Athletes make another weight jump and perform on their own*
–5 reps: Tempo DL with a slightly heavier weight @ 3111.
*From here athletes can work together to warm their bars up to the workout weight*

PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME

60 Cal Row
60 Pull-Ups
40 Deadlift (275/185)|(185/125)
200 Double Unders
60 Cal Row
200 Double Unders
40 Deadlift
60 Pull-Ups
60 Cal Row
*P1 works while P2 rests. Switch every 10 or 15 cal
on the rows. Workout must be complete in order.
Split up reps of Pull-Ups, DL, and DU any way
between partners.
(Score is Time)

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