Bear Crawls? Really?
Diane with a little insult to injury.
Another “quick” one, but this one has an even taller order for the weight.
Deadlift 225/155 and Handstand Push Ups
Pre Pre Workout
Nothing like getting upside down to make you think twice about what you had for lunch, no major changes! Are you seeing the trend? Don’t try something new on testing day.
4 Hours prior to workout – Final FULL meal. Low in fat.
90 Minutes prior – Easy carbs and protein. NO Fat. (Squeeze Packs, white rice, etc anything easy on the gut)
Pre workout, absolutely get some HBCD, BCAAs in your system.
Early morning athletes.
Be SURE to eat all your carbs, protein, and fat with your meal at dinner. If you have some easy carbs to sip on early, do it.
Hydration will also play a big role in this one. The heavy Deads are going to light up your CNS being hydrated well help keep it in check.
This one is technical and HEAVY!
Chili Hot 3 Rounds
1:00 Casual Row – 10 Russian Kettle Bell Swings – 5 Hand Stand Kick Ups – 5 Ring Rows. I love banded walks to activate my glutes, so you bet I’ll be adding in some of these.
Mobility from Nick Gill @ Best In Stretch
3 Rounds- > 1:00 Row (casual+) > Banded Good Mornings > 2-3 Strict Pull-Ups.
THEN start deadlifting. Build up to your weight in 3-5 easy sets. Inbetween your warm-up sets, add in 6 Bird Dogs for glute activation and core stability. Consider continuing some activation while you are warming up the actual lift.
Now, its time to get inverted. Set up your handstand push-up spot and solidify your hand position. HACK #1 mark on the ground where your hands go each time so you don’t miss.
HACK #2 You can have 2 barbells for the workout both loaded for your weight for the workout. You can also have someone help you load your single bar.
9 Minutes, guys. 9. Set your bars up close to the wall. Make your transitions smooth and quick.
Deadlifts – They are going to feel HEAVY. Just be ready. This workout is taxing your midline stabilization then asking you to balance upside down. Inefficient deadlifts are GOING TO KILL YOU, not just on your deadlifts, but HSPU and your handstand walks later on.
HSPU & Handstand Walks – You are going to be tired from deadlifts, your stability is going to be off, so, being smart about your reps will be CRUCIAL. DO NOT go to failure, once you do, it is going to be very difficult to maintain any sort of pace. Get off the wall with 5 reps still in the tank. For the walks, same rules apply, utilize the markers and know you only have to get your hands across the line. Once you are across you can take a break.
Personally, I plan to smash through the deads as quick as I can while keeping my heart rate down. My shoulders are beaten up and my wrists are not 100%, so I plan to go with 2s & 3s at a very consistent pace. Seeing the top athletes struggle with the 315 has me thinking this is going to be ROWDY!
BONUS – Post Workout
You CNS is going to be in FREAK OUT mode. Have some post workout shake ready to go. Consider doubling up on your carbs. 2:1 ration carbs:protein. Some of the guys I follow are recommending 3:1. Recovery after this workout needs to be a priority. You will be sore, but you might feel off the next day or two. Stay hydrated, keep your carbs high. Like really high. And do as much as you can to recover. Yoga, sleep, relax etc.
Post workout Mobility