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Components

Deadlift

Optimus Prime

Handstand Push-ups

Settings

Workout

08/15/2022

“Don’t bunt. Aim out of the ballpark.” – David Oglivy One of the most dangerous things we can do in life is to dream too small. When we dig to the root of what causes this, we find that it’s fear. We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe. So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Deadlift (Deadlift Build to Heavy Single)

Deadlift

- Rest as needed between attempts.

- Score: Enter your heavy single.

Prep
- Hit at least 5 warmup sets of 1-2 reps before making first attempt at heavy single.

Modifications
- Sub Dumbbells

Optimus Prime (AMRAP - Reps)

"Optimus Prime"

https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs.mp4

AMRAP 7:
Wallballs

On the Minute [Starting at 1:00]:
5 Deadlifts

WB-MRx: 14/12, Rx & Rx+: 20/14
BB-MRx: 185/115, Rx: 205/135, Rx+: 225/155

- Conditioning Category: Grindy Threshold

- Wallballs: Athletes should be able to complete at least 20 wallballs unbroken when fresh if using Rx weight.

- Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps should be completed in less than 20s each minute.

- Note: This workout STARTS on the WALLBALLS.

- Score: Total wallball reps.

- Aim for unbroken sets of deadlifts.

- Have a number of wallballs you'd like to complete each round. A solid number would be somewhere between 15 and 25 reps. From there, you can choose to break things up right from the start or go for big sets for as long as you can. The first round, you can bank a few extra reps.

- Pick a minimum number of wallballs you know you can always pick the ball up and do no matter what. Say this number is 5 reps. If at any point you are feeling gassed, count 5s, then pick up the ball and do 5 reps, this way, you can minimize your breaks.

- Always leave about 5-10s to transition between your last wallball to the deadlifts.

Prep
5 Wallballs
5 Light Deadlifts
5 Wallballs
5 Workout Weight Deadlifts

Modifications
WALLBALLS
- Reduce Reps/Loading/Target Height
- Sub Single Dumbbell Thrusters
- Sub Empty Barbell Thrusters

DEADLIFTS
- Reduce Reps/Loading
- Sub Dumbbells

Handstand Push-ups (Strict Handstand Push-Ups 1 Set: Max Unbroken )

Handstand Push-ups

- You can pause in the lockout between reps but the set is complete as soon as you come down or when your hands come off the floor (no resting on the head).

- Score: Reps

Prep
5 Push-Ups
3 HSPU Negatives
1-3 SHSPU

Modifications
- Push-Ups
- Double Dumbbell Strict Presses

Whiteboard:

Monday, August 15, 2022

Male Clients