Deadlift
Heavy Set of 3
“Dead Ahead"
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
GENERAL
* Deadlift focused two part workout
DEADLIFTS
* Going heavy, but not 3RM in the strength portion
* Looking to move very well at these heavy loads
* Weight within the workout should be relatively light
* Athletes should be capable of completing 30+ when fresh
BOX JUMP OVERS
* These are box jump overs, not box jumps
* No need to stand to full extension at the top of each rep
PUSH JERKS
* Choosing our barbell weight based off the push jerk
* Lighter weight that we did last Tuesday
* Should be able to complete 21+ when fresh
* Ideally going unbroken within the workout
THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!
WOD BRIEF + GROUP WARMUP (0:00 - 10:00)
20 Seconds
*Around Line of Boxes:*
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Moderate Jog
Cradle Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Faster Jog
Side Shuffle
Air Squats
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)
Barbell Warmup
* 5 Good Mornings
* 5 Back Squats
* 5 Elbow Rotations
* 5 Strict Presses
* 5 Stiff-Legged Deadlifts
* 5 Front Squats
MOBILITY (Included in Group Warmup )
Pigeon Pose on Box
From a pushup position, sweep one leg beneath your body and elevate it onto a bog. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Child’s Pose on Box
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
TEACHING (12:00 - 25:00)
BOX JUMP OVER
Momentum
Whenever we do burpees lateral over the bar or a dumbbell, we talk about using the lean or momentum to our advantage. This momentum can help carry us to where we want to go with less effort. Let’s think of a box jump over as a beefed up version of that. Whether athletes choose to go lateral or face the box for their jump, we can lean towards where we want to go and spend less time on the box. Minimizing time spent on the box and using momentum allows athletes to cycle reps faster and easier. Take a look at the difference between the two [here](https://youtu.be/e2DxTZaFgY0). There are many ways to complete a box jump over. This is just another tool in the tool belt.
Movement Prep
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height)
PUSH JERKS
Resetting the Bar
We’ve talked recently about different ways of getting the bar into position in the overhead squat in order to set ourselves up for success. We can do the same thing when cycling reps of the push jerk. The first, and most common way to cycle a bar, is to use the momentum from the top to carry us into the dip. This is undoubtedly the faster way to get reps done, but has the tendency to pull us out of position. The slower, but more balanced method, is to pause on the shoulder before dipping and driving the bar overhead. With the goal today being to hold on for all 9 reps each set, athletes can use one or both of these methods. Whichever ones keeps them moving well is the best one for them.
### Movement Prep
5 Strict Press
5 Push Press
.
5 Push Jerks (Quick Reset)
5 Push Jerks (Balanced Reset)
DEADLIFTS
Stance & Grip
When we complete a movement like the snatch, we are looking for the hands to be wide enough that the bar sits very high up on the body. This allows for an easier jump of the weight overhead and a fast turnover. The opposite is true when cycling reps on the deadlift. We don’t want the hands wide so the arms are short, we want to hands narrow so the arms are as long as possible. This allows for a quick lockout of each rep upon standing. Bringing the feet in a touch and the hands in a touch can help accomplish this. To see the difference, note where the bar sits on the legs with a wide stance and grip. Reset to a more narrow position and note where the bar sits on the legs here. It should be sitting lower with the narrow stance and grip. As long as we maintain points of performance, narrow is the preferred method.
Back
If we were to wear a back brace, it wouldn’t allow us to flex or extend at all. We would only be able to move at the hips and legs. In quite literal terms, our back now serves as a brace and not a function. We can bring this idea to the workout today. The goal is to create a brace with our abdominals, back muscles, and upper back. Using the muscles and joints above the waist as a brace allows the muscles and joints below the waist to be the primary function of the deadlift.
Movement Prep
5 Deadlifts
Establish Narrow Stance and Grip
5 Slow Deadlifts (More Narrow)
5 Deadlifts
DEADLIFT (25:00 - 40:00)
* 15 minutes to build to a heavy set of 3
* The first deadlift at the heavier weights will be the most challenging
* Aim to make the first one the best one
* If form starts to break down, drop some weight and work technique
REHEARSAL (40:00 - 45:00)
1 Round
6 Deadlifts
5 Box Jump Overs
4 Push Jerks
STRATEGY + WOD (45:00 - 60:00)
DEADLIFTS
* Although light, we can aim for 2-3 sets from the beginning
* 2 Sets: 12-9
* 3 Sets: 7-7-7 or 8-7-6
BOX JUMP OVERS
* Keep these steady for the first three rounds
* Push the last round a little faster than the first three
PUSH JERKS
* Ideally going unbroken throughout
* Find a balanced dip position and these reps will go up easier
* Smooth is fast here
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