Tues, 08/07/2018


“Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24)

L1 15-9-6 Deadlift Box Step Up

Notes:

With a heavier weight and a front loaded workout, the first two rounds are all about preserving manageable sets on the deadlifts. Breaking the bigger sets down into smaller goals will better allow athletes to maintain similar work to rest later on. There are a few ways to attack this. The simplest math would be to go three sets (7-7-7) for the set of 21. The other option would be a descending rep scheme (6-5-4-3-2-1). With the descending rep scheme, athletes are able to take less rest knowing that they don’t have to complete as many reps the next time they pick up the bar. For the set of 15, these options would be (5-5-5) or (5-4-3-2-1). For the set of 9 we’re looking at (3-3-3) or (4-3-2). While breakup strategy matters on the deadlifts, one steady pace is more important on the box. It isn’t about speed, rather not slowing down. Especially with the higher box, finding a methodical rhythm is our aim here. Resting on the top of the box and immediately jumping up when both feet hit the floor is a great way to keep athletes on track.

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

1. Strict Handstand Push-ups 7 Rounds, Not For Time: 35 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

2. Deadlift Build to a Heavy Set of 8

3. “Napalm” 2 Rounds For Time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (30/20)

4. Aerobic Capacity 200/150 Calorie Row Males: 20 Calories Easy, 20 Calories Hard Females: 15 Calories Easy, 15 Calories Hard

#WOD #pumpedupgamechanger #deadlifts #boxjumps #21159