Public Whiteboard

Components

Deadlift

"Dublin"

Row Interval Option

Settings

Workout

02/09/2022

“There will never be better you, than you.” There is a lot to be said about authenticity. The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.” If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them. Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further. To blaze the path further than before. We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Deadlift

All Percentages Based Off 1RM Deadlift
1 Set of 1 @ 70%
1 Set of 1 @ 78%
4 Sets of 3 @ 83%
1 Set of 3+ @ 83%

Rest 1 Minute Between Sets.

FLOW: Complete 2 sets of 1, and 4 sets of 3 unbroken deadlifts. For the final set, complete a set of 3 or more unbroken deadlifts. This should be a "near max" set. Leave 1-2 reps in the tank.

SCORE: Enter reps completed for the set of 3+

Prep
2-3 warmup sets to 70%

"Dublin" (Time)

5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders

Rest 1 Minute Between Rounds

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35

CONDITIONING CATEGORY: Grind

DUMBBELL MOVEMENTS: Completed in no more than 2 sets every round.

DOUBLE UNDERS: Athletes should be able to string more than 45 reps unbroken when fresh to complete as Rx.

SCORE: Total time including rest.

- Aim for unbroken sets of push jerks.

- After the last push jerk, try to transition directly into 4, 6, or 8 hang power cleans before breaking.

- Shake out the arms quickly, finish out the rest of the hang power clean reps, then aim to transition directly into 5, 6, or 8 deadlifts.

- Finish out the deadlifts, then make a quick transition to the rope. Be mindful of how tight your hands are gripping the rope.

Prep
3 Double Dumbbell Push Jerks
3 Double Dumbbell Hang Power Cleans
3 Double Dumbbell Deadlifts
10 Double Unders

Modifications
DOUBLE DUMBBELL PUSH JERKS
- Reduce Loading
- Reduce Reps
- Sub Kettlebells

DOUBLE DUMBBELL HANG POWER CLEANS
- Reduce Loading
- Reduce Reps
- Sub Kettlebells

DOUBLE DUMBBELL DEADLIFTS
- Reduce Loading
- Reduce Reps
- Sub Kettlebells

45 DOUBLE UNDERS
- Reduce Reps
- 1:00 Time Cap
- 45 Line Hops
- 70 Single Unders

Row Interval Option (Time)

If Time Permits: (For Time):
500 Meters at Fast Pace
100 Meters Sprint

Rest 2:00

400 Meters at Fast Pace
100 Meters Sprint

Rest 1:30

300 Meters at Fast Pace
100 Meters Sprint

Rest 1:00

200 Meters at Fast Pace
100 Meters Sprint

INTENTION: Train the body to handle transitioning from hard efforts into REALLY hard efforts.

FAST PACE: 2k time trial pace or faster.

SPRINT PACE: All out effort.

SCORE: Total time including rest.

Whiteboard:

Wednesday, February 09, 2022

Male Clients