Public Whiteboard

Components

Deadlift 5

"Autobot"

Settings

Workout

05/27/2022

“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” - Simon Sinek Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way. Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening. Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Deadlift 5 (5 Rounds for weight)

Deadlift

For Total Load:
5 Sets of 5

- Athletes can build or use the same weights across all sets.

- Rest as needed between sets.

- Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Movement Focus
https://ctstorageprod.blob.core.windows.net/videos-movements/deadlifts.mp4

Prep
- Perform 3-5 sets of 2-3 reps building to first working set.

Modifications
- Sub Dumbbells

"Autobot" (AMRAP - Rounds and Reps)

"Autobot"

AMRAP 18:
9 Deadlifts
60 Double Unders
30 Wallballs

*Score: Rounds + Reps

BB-MRx: 185/105, Rx: 205/135, Rx+: 225/155
MRx: 14/12, Rx & Rx+: 20/14

- Conditioning Category: Threshold

- Deadlifts: Performed in less than 30s. Loading should not exceed 65% of your 1RM deadlift.

- Double Unders: Performed in less than 1:30.

- Wallballs: Performed in less than 1:30.

- Aim to complete the deadlifts in 1-2 sets.

- Breathe on the double unders. Aim to complete them in 1-2 sets.

- Shoot for 1-3 sets on the wallballs each round.

- We don't need to move "fast" on any movement. The main goal here is just to keep moving.

Prep
1st Practice Round:
5 Deadlifts @ Light Weight
10 Double Unders
15 Wallballs @ Light Weight

2nd Practice Round:
5 Deadlifts @ Workout Weight
10 Double Unders
15 Wallballs @ Workout Weight

Modifications
DEADLIFTS
- Reduce Loading/Reps
- Sub Dumbbells

DOUBLE UNDERS
- Reduce Reps
- 90 Single Unders
- 1:30 Practice

WALLBALLS
- Reduce Reps/Loading/Target Height
- Single Dumbbell Thrusters

Whiteboard:

Friday, May 27, 2022

Male Clients