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#3457 – Tuesday 9/10

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Tuesday 9/10/19

ATHLETE GOAL – Build confidence with the heavy TNG DL and improve technique in the Rope Climb. For the workout, aim to keep each round sub 4:00.

STIMULUS – Extended Warm Up – Athletes will be using this time to increase the load of the Deadlift up to the weight they are using for
the workout. This loading should feel heavy with smooth-touch and go reps. The second minute of the EMOM is to get a little more low intensity practice with the skills in the workout…keep calm and climb on!
Workout – Combination of heavy lifting and high skill movements. Deadlift load is athlete dependant and should feel heaviest in reps 5,6,7…no major compromises! Each round should be roughly 4:00 for most athletes while your fittest will have them done around 3:00 per round.


EXTENDED WARM-UP
EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight


Workout of the Day
4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)
7 Touch & Go Deadlift – AHAP
2 Rope Climbs

16:00 Time Cap


 COOLDOWN
FOR RECOVERY

2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog