WEEK OF 190401-190407

MONDAY 190401

STRENGTH:  Tempo Back squat. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 6.  The focus of each set is to control the descent as we want a 5 second tempo DOWN + a 1 second ascent.  Athletes should work to remain within the RPE range so they can progress weekly!

METCON:

Every 4 minutes for 16 minutes:

10 Russian KB swings @ RPE 6 **

10 Box jump overs @ tall **

10 Sandbag to shoulder @ RPE 6 **

**KB SWINGS:  Athletes should choose a weight that is challenging but will allow them to complete 10 UB reps while creating tension!  Focus on squeezing your glutes!

**BOX JUMPS: Athletes should choose a box that will be challenging but there will be zero failed attempts!  Focus on proper jumping mechanics and extending!

**SANDBAG:  Athletes should choose a box that they can move at a consistent pace with perfect mechanics.  The goal is not move quickly, rather diligently and with a purpose!

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TUESDAY 190402

STRENGTH:  Tempo Bench Press. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 6.  The focus of each set is to control the descent as we want a 5 second tempo DOWN + a 1 second ascent.  Athletes should work to remain within the RPE range so they can progress weekly!

METCON:

AMRAP 20 MINUTES:

400 meter run @ Gear 3

2 Rounds of Cindy **

**CINDY:  1 round = 5 Pull ups + 10 Push ups + 15 Air squats

**GEAR 3: Athletes are encouraged to use gear 3 but it is not mandatory.

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WEDNESDAY 190403

STRENGTH: Push jerk 

Athletes will work for 20 minutes of proper push jerk technique.  The focus of this strength session will be on drive and lockout.  Athletes should aim to complete multiple sets or 3-4 reps with perfect technique!

METCON:

AMRAP 7 MINUTES:

5 Power cleans @ RPE 6

5 Push jerks @ RPE 6

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THURSDAY 190404

STRENGTH:  Overhead squat. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 6.  The focus today will be on position.  This week we encourage athletes to be conservative and evaluate their position as the volume accumulates.  Each week we will begin to progress athletes accordingly and help improve strength and positions!

METCON:

3 Rounds For Time:

500 meter row

12 Toes to bar

15 Slam balls @ 50/30#

12 minute time cap!

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FRIDAY 190405

STRENGTH:  Rear foot elevated DB Split squat. 3 x 6-8 per @ RPE 6

Athletes will work for 15 minutes completing 3 sets of 6-8 reps per leg.  The emphasis should be on controlling the descent and driving the middle of the foot through the floor as the DB’s stay close the the down leg.  Athletes should be conservative this week with choosing weights so they can progress week to week appropriately!

METCON:

Every 2 minutes for 12 minutes:

5 Inverse rows @ BW **

55 Double unders

**INVERSE ROW:  If athletes are extremely proficient with these, they should pause for 1-2 seconds at the top of the reps as well as the bottom!

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SATURDAY 190406

METCON:

PARTNER WORKOUT!!

Athletes will work in teams of 2 and alternate complete rounds for the entire 20 minute AMRAP.

AMRAP 20 minutes:

:90 Calories @ Gear 3 **

:60 Double KB/DB Farmer’s hold

10 Strict dips **

**GEAR 3: Athletes are encouraged to use gear 3 but it is not mandatory.

**DIPS:  Athletes should prioritize position above all else.  They should use a band if the cannot complete 10 perfect BW reps

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SUNDAY 190407

STRENGTH:  KB Turkish Get-up

Athletes will work for 20 minutes of KB TGU form.  The goal today is not loading rather introduce some rotational work and learn a new skill!

METCON:

3 Rounds For Effort:

150 meter sprint @ Rowing

150 ft. sprint @ Running

12 Bar over burpees @ AFAP

  • REST 2-3 MINUTES BETWEEN SETS

20 minute time cap!!