WORKOUT OF THE DAY
Back Squat:
6 x 1 @ ~90% of 1 RM
“The Hurricane 2.0”
For Time:
0.75 Mile Bike
15 Deadlift (315/213)
0.75 Mile Bike
We have heavy sets of single back squats paired with a heavier barbell on the deadlifts. While the two movements are opposites in terms of squat vs. hinge, being under heavy load for 6 heavy squats should help to warm up the core muscle groups before we pull of the floor. Not to mention, 6 heavy single deadlifts right into 15 heavier, faster-paced deadlifts probably wouldn’t be the best idea. The percentage for today is approximately 90% of your 1 RM. So this means it could be in the range of approximately 86-93% of 1 RM. That said, it’s still a 6 x 1, so the weight should be constant for all 6 of your sets. Establish one heavy working weight and stay there for all 6 sets. One thing to point out is that when we get in the neighborhood of 90% you need to make sure you are getting adequate rest between your working reps. For example, if this were an EMOM, it would be 1 squat every 4 minutes. While the squat itself if going to take 30 seconds or less, your body NEEDS the remainder of that interval to rest. The recovery between sets is just as important for muscular development as the squat itself.
While this is not a designated benchmark or hero workout, it has been a benchmark style workout for our gym since 2013. It has been programmed at least once every year. This workout can be put in the same category as Diane (HSPU and deadlifts) in that it is both heavy and meant to be done fast with great technique on the deadlift, and some ultra grit and stamina on the bike. Now, this is version 2.0 because we have added the bike. The Hurricane version 1.0 has a 500 m Row as bookends to the deadlifts. While I am definitely “if it ain’t broke don’t fix it” mentality for workouts, version 1.0 is a significantly large amount of pulling. And while the bike is like a never ending nightmare the likes of Stranger Things Season 5, it is a push and quad dominant machine which should make the deadlifts more palatable. The row is typically 1:40 – 2:15 on average for both, so the bike distance should put you in the same timeframe as what you tow. Males and Females row the same distance for version 1.0, as do many of the benchmark/hero workouts, so the bike will follow suit today. Look to finish both bikes at or around 2 minutes, and the deadlifts I. 2 sets or less. It is a better workout if you can find a weight that is heavy, but one that you can do unbroken under fatigue.
WOD AT HOME
3 Sets:
30 Seconds R-Side Plank
30 Seconds Hollow Hold
30 Seconds L-Side Plank
30 Seconds HS Hold
5 x AMRAP 3 Minutes:
20 Weighted Reverse Lunges
16 DB Push Press (8/arm)
12 Tucks
…rest 1 minute b/w AMRAPs…
