TUESDAY 07 DEC 2022
PART 1: Deadlift: [10min]
Build to Heavy Set of 3
PART 2: “DONNY” [SWEAT]
21-15-9-9-15-21:
Deadlifts (155/105)
Burpees
Score = Time it takes to complete the workout
Today’s workout “DONNY” is in honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
STIMULUS: “DONNY” is a Threshold workout.
STRATEGY: Athletes should be able to complete Deadlifts in 2-3 sets maximum. Athletes should move at a controlled pace on the first 21-15-9 with the intention of accelerating on the back half of this workout.
SCALING: Athletes should choose a Deadlift weight that would be challenging but doable for 15 reps unbroken when fresh.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 15-20 Minutes. REPEAT FROM 4/11/22
MODIFICATIONS
DEADLIFTS
-Reduce Load
-Reduce Reps
-Reduce ROM (elevate on plates)
-Double Dumbbell Deadlifts
BURPEES
-Reduce Reps
-Straight Arm Burpees
-Reverse Burpees
-AbMat Sit-ups
-400-200-100-100-200-400 Meter Run
AFTER CLASS
Pressing Accessory
[For Time]:
21-15-9:
Strict Ring Dips
Dumbbell Floor Press 70 / 50 lb’s
Push-ups On Dumbbells