Specific Warm-Up:
3-4 sets:
3-5 deadlifts
3-5 bench presses
3 squat cleans
– Take turns with a partner.
– Add load to each barbell each round to build to workout weight.
– Use workout variations of each movement.
BENCHMARK WOD: LINDA
10-9-8-7-6-5-4-3-2-1 reps for time:
1.5 x bodyweight deadlift
1 x bodyweight bench press
.75 x bodyweight squat clean
Intended stimulus: 15-30 Minutes
Intermediate:
10-9-8-7-6-5-4-3-2-1 reps for time:
1.25 x bodyweight deadlift
.75 x bodyweight bench press
.5 x bodyweight squat clean
Beginner:
8-7-6-5-4-3-2-1 reps for time:
Deadlift (65/95 lb)
Bench press (55/75 lb)
Squat clean (35/45 lb)
Home Workout:
30-27-24-21-18-15-12-9-6-3 reps for time:
Dumbbell deadlifts (35/50 lb)
20-18-16-14-12-10–8–6-4-2:
Dumbbell bench presses or shoulder presses
10-9-8-7-6-5-4-3-2-1:
Dumbbell squat cleans
– Move through all three movements before moving to the next set of reps.
– Use two dumbbells.
Movement scaling options:
Deadlifts: Load, reps, dumbbell deadlifts, kettlebell sumo deadlifts
Bench presses: Load, reps, dumbbell bench presses
Squat cleans: Load, reps, hang squat cleans, power cleans, hang power cleans, dumbbell variations
Cool down:
1 set:
:30 doorway pec stretch/side
1:00 table-top stretch