THURSDAY 1901017
6, 9, 10, Noon Coach Gaela
430 Coach Gaela, 530 & 630 Coach Kyle

645-730 CF Kids Coach Gaela

Deadlift 5×1
Going back old skool and will be following mainsite programming for the remainder of the Open season. It will give us some time to get back to the basics, hit some missing skills, get adequate rest so that we can hit big lifts, all while improving our cores.

1-1-1-1-1
Build Up to first wokring set:
3-3-2-2-1

Heavy day! Athletes proficient with the deadlift should go for a heavy load. If the bar is moving well load it up and see where you land today. If mechanics are not there today, shoot for five singles at a heavy weight with the intention not to max out but to find some solid reps at a higher percentage.

Newer athletes and those familiar with this lift but not yet completely proficient can work sets of 5. The bigger sets will allow you to move a heavy–but not maximal–load.

Scaling Options for Deadlifts
A
5 – 5 – 5 – 5 – 5 Deadlifts

B.
7 – 7 – 7 – 7 – 7 Kettlebell Deadlifts

20 min Handstand Descents
If you can do them freestanding, then practice that. If you are not sure, spend some time trying, you might surprise yourself.

1)
Try 3 min freestanding descents, then
5 rounds
30-45 sec HS hold on wall
3-5 negative HS pushups facing the wall then,
finish w/another 3 min freestanding descents

2)
5 rounds
30-45 sec tripod hold or box HS hold
3-5 negative box HSPU/negative pike pushups


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