WEEK OF 190415-190421

MONDAY 190415

STRENGTH:  Tempo Back squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The focus of each set is to control the descent as we want a 4-5 second tempo DOWN + a 1 second ascent.  Athletes SHOULD INCREASE SLIGHTLY FROM LAST WEEK!

METCON:

Every 2 minutes for 12 minutes:

12 Alternating DB snatches @ RPE 6

10 Pause Strict Push ups

**PAUSE PUSH UPS:  Athletes should talk with their coaches if the volume of push ups exceeds their ability to maintain a strong and stable position.  Yoga blocks should be used to help build a strong foundation.

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TUESDAY 190416

METCON:  The goal of today’s interval training is to accumulate volume running while remaining in control of breath and cadence.  Athletes should utilize G3 or G4 if they want specific training with breath control.

**Rest intervals should be calculated but should not prohibit athletes from completing at least 5 intervals today.  The goal is 6 total intervals, but only if technique and proper pacing allows!

From 0:00 to 14:00 complete:

3 x 400 meters @ RPE 7 ** 

Rest 2 minutes between intervals

- REST 14:00 to 17:00 - 

From 17:00 to 31:00 complete:

3 x 400 meters @ RPE 8 **

Rest 2 minutes between intervals 

** Athletes May choose to RUN or ROW today.  Rowing intervals will be 500 meters.

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WEDNESDAY 190417

STRENGTH: Tempo Bench Press. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The focus of each set is to control the descent as we want a 4-5 second tempo DOWN + a 1 second ascent.  Athletes SHOULD INCREASE SLIGHTLY FROM LAST WEEK!

METCON:

3 Rounds For Effort:
7 Bar over burpees

14 Box jump overs @ 20’ - FOR EVERYONE

21 Thrusters @ RPE 5 or 75/55# **

- Rest 2 minutes between rounds - 

15 minute time cap!

**THRUSTERS: The goal of the thrusters today is big volume sets.  Athletes should choose a weight that will allow them to complete 21 reps in 1-2 sets max!

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THURSDAY 190418

STRENGTH:  Overhead squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  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:

AMRAP 10 minutes:

200 ft. KB/DB Farmer’s carry @ RPE 8

:30 Static Dip hold (top position) 

55 Double unders

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FRIDAY 190419

 “CHOOSE WISELY”

**Athletes will choose between workout #1 and workout #2 for today’s training!

WORKOUT 1:

AMRAP 11 minutes:

15/12 Calories assault bike @ G3

4 Sandbag squats @ RPE 5

2 Strict pull ups

OR

WORKOUT 2:

AMRAP 11 minutes:

500 meter row @ G3

35 Air squats

7 Strict pull ups

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SATURDAY 190420

PARTNER WORKOUT!!

Athletes will alternate complete rounds in a you go, I go fashion until each person has completed 3 full rounds each.

METCON:

6 Rounds For Effort:

200 ft. Shuttle sprint @ alternating **

11 UB Power snatches @ RPE 6

6 HSPU

16 minute time cap!!

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SUNDAY 190421

STRENGTH:  Rear foot elevated DB Split squat. 3 x 8 per @ +5# increase from last week

Athletes will work for 15 minutes completing 3 sets 8 reps per leg at a 5# increase from last week.  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:

EMOM 10 minutes:

EVEN:  5 DB Push jerks @ RPE 7

ODD:  5 Box jump + step down @ tall