Brigma Again

Warm-up:

  1. Row 500m 
  2. 10m Inchworm 
  3. 20 Banded Good Mornings

Mobility:

  • Hamstrings: Foam Roll or Voodoo Floss 
  • Hips and Quads: Wall Stretch, Hip Distraction or Voodoo Floss

Announcements:

Keep working hard on this Brigma progression! It's very simple but very effective. 

Lift of the Day:

Tempo Deadlift 3x3
31x1

 (Rest 1-2 minutes bw sets) 

Followed by:

Deadlift Heavy 2x3

(Should be heavier than the tempo's)
15-20 Minutes

Skills & Technique: (Click below for links to more info)

Wod:

Brigma (5)

12 Lateral Burpees (over the rower) 
:30 second max distance row

Rest as needed but keep under 3 minutes. 
5 Max Effort Rounds
Score each round for total meters rowed.  
Burpees should be max effort speed. Row should be max effort speed. 

Coach's Note:

Two repeated items today. First the tempo dead lifts. We will be testing 1RM's soon as these will help develop that. Stick to the tempo and work perfect mechanics. There are less reps with the tempo this week so you should definitely be going heavier than last weeks 5x5. After the tempo, you will get the opportunity to pull some regular dead lifts. The 2x3 dead lifts should be heavier than your tempo dead lifts. Brigma. We have been doing this progression every other week and there is one more after this week. Stick with it. Go as hard as you can each round. The rounds have increased by 1 and your maximum break time has decreased by 1 minute. Remember the burpees and row should be an all out, max effort each time. Do not break between the movements. I know this one is tough. But keep with it and you will see the benefits shortly.

Coach Jon

Greg KeeterComment