Public Whiteboard

Components

Deadlift Eccentric

Grateful Dead

Settings

Workout

09/06/2022

“It’s not how much we give, but how much love we put into giving.” - Mother Theresa Imagine we’re moving. And we have two friends, who both extend an offer to help. The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning. Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help? We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response... “Because they would have done it for me.” Money has relative value. But time is an absolute. If we want to make a “perishable donation”, give money. If we want to make an everlasting impact, give time.

Deadlift Eccentric (Weight)

Deadlift

4 Sets:
5 Reps @ 70-75%

6-8 Second Eccentric

- For EACH deadlift, control down for 6-8 seconds, but fire up as fast as you can to stand.

- Watch a clock or have someone count out loud for you as we want to complete the full 6-8 seconds to get the most out of these reps.

- Score: Enter heaviest set. Record sets/reps in your notes.

Prep
10 Empty Barbell Deadlifts
3-5 Light Reps (No Eccentric)
3 Moderate Reps (With Eccentric)

Grateful Dead (Time)

"Grateful Dead"

https://ctstorageprod.blob.core.windows.net/videos-coaching/farmers-carry-hands.mp4

3 Rounds For Time:
50/40 Calorie Bike Erg
30 GHD Sit-ups
20 Deadlifts
100 Meter Farmers Carry

BB-MRx: 115/65, Rx: 135/85, Rx+: 155/105
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
GHD-MRx: Weighted AbMat SitUps 25/15, Rx: 35/25,
Rx+: GHD

- Conditioning Category: Threshold

- Bike: Completed in 2:30 or less each round.

- GHDSU: Measure from the top of the pads to the floor. Reps should be completed in 1:30 or less each round.

- Deadlifts: Reps should be completed in 1:00 or less each round. Loading should not exceed 60% of your 1RM deadlift.

- Farmers Carry: Completed with 2 dumbbells in 1:00 or less each round.

- Score: Total time

- Let's focus our effort on the GHDSU's, deadlifts, and farmers carries. We can use the bike as our pacer in this workout.

- Find a steady pace on the GHDSU.

- Aim for 2-3 sets on the deadlifts. 1-2 quick breaks can help save the grip on the farmers carries.

- Aim to complete the farmers carries unbroken or with 1 quick break. Focus on having these be fast bursts instead of slow walks to help save the grip.

- Push the bike only if you can maintain your pace on the other movements.

Prep
10 Cal Bike
5 GHDSU
5 Deadlifts
50m Farmers Carry

Modifications
50/40 CALORIE BIKE
- Reduce Cals
- 40/30 Cal Assault or Echo Bike
- 50/40 Cal Row
- 40/30 Cal Ski
- 500m Run
- 50 x 10m Shuttle Runs

GHDSU
- Reduce Reps
- Weighted Sit-Ups
- Sit-Ups

DEADLIFTS
- Reduce Reps
- Reduce Loading
- Sub Dumbbells

FARMERS CARRY
- Reduce Loading
- Sub Kettlebells
- Odd Object Carry

Whiteboard:

Tuesday, September 06, 2022

Male Clients