Wednesday November 19th

Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)
5/5 Dead-Stop Kettlebell Muscle-Cleans
10 Alternating Reverse Lunges
10 Bird-Dogs
10 Dead-Bugs
Specific Deadlift Prep and Build
Empty Barbell:
5 Romanian Deadlifts
5 Deadlifts (Top Down to Mid Shin)
-
Add Loads
-
3-4 Sets
3 Deadlifts, Building to 70% on the Barbell

STRENGTH

Deadlift

Every 3:00 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%

Modifications:
- Adjust to Sumo Deadlift, Hex Bar Deadlifts, or Block Deadlifts to adjust range of motion and allow for hinge pattern from the floor
- Adjust Romanian Deadlifts @ 2121 Tempo for those developing hinge pattern
- Barbell Hip thrusts are good modification for athletes that have pain with most hinging movements

‍

“Chimera”

15:00 EMOM
minute 1: 5/5 Single Kettlebell Dead-Stop Clean
minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge
minute 3: 15 GHD Hip Extensions
minute 4: 20 Renegade Rows
minute 5: Rest
Kettlebell: 53/35lb, 24/16kg
Dumbbells: 2 x 50/35lb, 22.5/15kg

‍

Level 2:
Kettlebell: 44/26lb, 20/12kg
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
15:00 EMOM
minute 1: 5/5 Single Kettlebell Dead-Stop Clean
minute 2: 25/25ft (7.5/7.5m) Goblet Walking Lunge
minute 3: 10 GHD Hip Extensions
minute 4: 16 Renegade Rows
minute 5: Rest
Kettlebell: 35/18lb, 16/12kg
Dumbbells: 2 x 25/15lb, 12/7kg

Masters 55+:
Kettlebell: 44/26lb, 20/12kg
Dumbbells: 2 x 35/25lb, 15/12kg

‍

Stimulus: Posterior chain and trunk endurance under moderate loading.
RPE: 6-7/10

Primary Objective: Complete all prescribed reps within each minute, sustaining mechanical quality across all sets.
Secondary Objective: Maintain posture and bracing through loaded hinge and carry variations to develop trunk stability and balance.

Workout Strategy:
“Chimera” is a strength endurance EMOM built to reinforce posterior chain and midline strength through varied unilateral loading. The dead-stop cleans require patience and precision—reset each rep with a neutral spine and tight brace. Lunges should be controlled with smooth steps and upright posture, switching arms halfway through the distance. GHD hip extensions should emphasize contraction, not speed—engage the glutes fully at the top. Finish each working block with strong, deliberate renegade rows, keeping hips level and core tight. Each minute should take roughly :35–:45, leaving enough recovery before the next movement. Treat this session as a controlled grind—focus on clean movement over heavy fatigue.

Movement Modifications (If Needed):
- Dead-Stop Clean: Sub single-arm dumbbell cleans or 6 double kettlebell deadlifts.
- Lunges: Scale to reverse lunges in place or goblet position for 16 total steps.
- GHD Hip Extensions: Replace with 15 good mornings, supermans, or 10 barbell hip thrusts.
- Renegade Rows: Scale to lighter dumbbells or perform from knees for control.

‍

‍

‍

‍