Week of 7/8/24
Strength Endurance
Loading:
This is a nice way to see if you are in the black hole of loading. Using the same loads for 5 reps that you use for 20 reps. The back squat is already set @ 50-60% of 1RM, but should be tough to hit 25 and then you should be able to press that same load on the floor for 10-15. The KB should be your heavy for 30-40 swings and use it for the front squat (think of the bottom position being elbow to knee in front rack) and the strict power muscle clean is a pull from the floor to a high pull catching in a front rack with no rebend or dip. The push press should be very tough and maybe broken. Lunge step is 15 per side. *so the load you pick for the push press should to very challenging and it should be very different from your heavy load for 5 push presses. If you are not at more than a 50% reduction on the push press and back squat you might be missing on the heavy side.
On the warm-up track distance and how you feel and see what you want to do with this. Use one of the distances during the workout. If feeling good use the fastest distance. If not feeling so good, use the slowest one.
Warm Up
30” super slow - track distance
10 Air Squats & hip opener
30” slow-track distance
10 BB back Squats & hip opener
30” slow to moderate - track distance
10 Back Squat 50-60% of 1RM load
30” moderate
5 KB Front Squat
30” moderate to fast-track distance
5 KB strict power muscle clean
30” fast (maybe half your 1’ distance)
5 DB Push Press
At 50-60% of your 1 Rep Max back squat load *coaches- you will have to change the time frame on this as needed for each group.
2 Rounds @ 8’ per round: w/ 1’ active rest to hit one of the distances from above. ( you pick based on how you feel)
Then
2 Rounds @ 9’ per round w/ 1’ active rest to hit one of the distances from above
BB Work *same load
X 25 Back Squat
X 15 Chest Press
KB Work *same load
X 25 KB Front Squat
X 15 KB Squat Clean
DB Work *same load
X 25 Push Press & 30 Lunge steps
In whatever time is remaining, hit your distance from above
Strength
Cardio *this all about dynamic load - dynamic load is start and stop.
Warm-Up
1’ slow- lunge step
1’ moderate- inch worm
1’ hit your 1’ 90% number - foam roll anything
1’ hit same number w/ 1’ # from above and stop @ the 30” mark for 3” and then go again. So 30”:3”:30”
Wheel of death practice
Strength-
EMOM 4-5 Rounds
10 Per side Single Arm DB Push Press
10 per side single Arm DB R. Row
5 per side Single Arm Thruster + 10 HR Push Ups
20 Teasers
Conditioning-
7 Rounds
1’ to hit your 1’ pace (this should be your 1’ pace repeat pace from the warm up (its about 90% of max)
Stop at the 30” mark for 3”” then go again for 30”
1’ x 5-10 wheels of death
1’ rest *just see how the group is doing. Make this rest active!
Warm Up
2’ slow cardio
Set standards-
Squat x 10 to target
Lunge Knee to floor x 10
1’ slow moderate
Squat x 10 w/ hand behind ears
Lunge x 10 w/ hands behind ears
30” @ mile pace
Squat jump and lunge jump x 5 / 4
Then;
5 push up hand release
5 Sit up
5 burpee
5 pull up of any variety
*give scaling options from the beginning
1 mile 8’ Cap
Then;
Score starts at 50 burpees
3’:30”
4 Rounds
1 leg crank (10 squats, 10 squat jumps, 10 lunge, 10 lunge jump) *hand must be behind ears at all times, you must squat to a target and open hips on all movements, lunge and lunge jump is knee to floor
20 push up hand release
10 KTE or 15 sit ups
Remainign time max rep burpee
Then;
*see how your group is feeling and decide on what type of volume is next
.50 mile 4’ cap
Then;
Score starts at 20-30 pull ups
2’ 30”:30”
2-3 Rounds
KB Swing 30
Loaded Floor Wiper 20
Coaches video
Warm Up-
2’ cardio slow
Teach each movement as sections and then put together:
RDL x 5 , Lateral Raise x 5, RDL x 5
This will feel new to most and it is a way to combine 2 movements into 1. Much of the warm up will be coaching the movments and helping with loads.
8’ per round
3 Rounds 21’
RDL to Lateral Raise 1 leg 1 arm (5 DL to 5 LR to 5 DL)
Chest press to hip lift 1 arm 1 leg (10 CP to 10 Loaded hip lift to 10 CP)
Split squat overhead push press 1 arm 1 leg (10 lunge to 10 push press to 10 lunge)
Teaser overhead strict press 1 arm (5 teaser to 5 overhead to 5)
A Bike Races 30” : 10” transistion (17’30”’)
7 Rounds (leader board) set a coaches leader board to kick this off
P1- 30”
P2- Rest
P3- 10 Hanging Abs
P4 - 10 Loaded R. Crunch
P5- Plank
Right into this w/ only explanation of workout and 3’ warm up
For each section complete
10, 15, 20 Reps
Complete each section before moving to the next section,
The last set of 20’s might take you over the minute mark and that is fine, just see the last section as a 3’ cap w/ layover of working into the rest 1’
*cal are 10/8, 15/13, 20/18
3’ Cap
Cal
Burpee
lunge forward loaded
Rest 1’
Cal
Push up strict and KB drag
Reverse loaded lunge
Rest 1’
Cal
Loaded leg lowering
Step up knee height or more w/KB
Rest 1’
Cal
KB thruster
KB SDLHP
Example
Section 1-
10 Cal
10 burpee
10 lunge forward
15 Cal
15 burpee
15 lunge forward
20 Cal
20 burpee
20 lunge forward
Rest 1’
Next section
Mix
Strength / Conditioning 18 mintues
5 Rounds
Bench Press
DB Back Fly
Hanging Abs
and;
1’ calorie effort on bike, run, or row
Metcon
15-minute cap
5 Rounds
BB or DB Thruster x 15 & Burpee x 5
400 meters