WEEK OF 190422-190428 - OVERLOAD

MONDAY 190422

For Time:

800 meter run **

35 Front squats @ 95/65# or RPE 5

35 Bar over burpees

800 meter run **

20 minute time cap!

**RUNNING: Athletes are encouraged to use Gear 3 on the 800 meter runs.

**FRONT SQUATS: Athletes may use a weight that is RPE 5 if they choose.  This weight may be heavier or lighter, but should still fit with the RPE 5 metric.

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TUESDAY 190423

STRENGTH:  Tempo Back squat. 4 x 5 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 8.  This is an overload week.  The goal for athletes is to increase weight 5 to 15# from the previous week.  Focus on confidence and position!

METCON: 

3 Rounds For Time:

20 Russian KB swings @ RPE 6

10 HSPU

10 minute time cap!

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WEDNESDAY 190424

ROWING!!

Athletes will work on rowing technique with each 500 meter interval.  The goal of today’s training is efficiency.  Prioritize your mechanics and your breathing above your intensity!

6 x 500 meters **

Rest 2 minutes between intervals

30 minute time cap!!

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THURSDAY 190425

STRENGTH: Tempo Bench Press. 4 x 5 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 8.  This is an overload week.  The goal for athletes is to increase weight 5 to 15# from the previous week.  Focus on confidence and position!

METCON:

From 0:00 to 10 minutes complete:

3 Rounds:

15 Slam balls @ 50/30#

35 Double unders

10 Pull ups **

At 10 minutes complete:

30 Box jump overs @ 24/20’

50 Wall balls @ 20/14#

30 Pause Strict push ups 

20 minute time cap!

**PULL UPS:  Athlete may use any style of pull ups they choose

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FRIDAY 190426

STRENGTH:  Overhead squat. 4 x 4 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 4 reps @ RPE 8.  This is an overload week.  The goal for athletes is to increase weight but still maintain a strong and stable position overhead!

METCON:

3 Rounds For Effort:

100 meter Farmer’s Carry @ RPE 7

20 Alternating single arm plank to wall press

5 Sandbag to shoulder @ RPE 6

REST :90 BETWEEN ROUNDS

15 minute time cap!

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SATURDAY 190427

PARTNER WORKOUT!!

Athletes will perform today’s with a partner.  Partners will both complete the required workload individually, however they are encouraged to push one another to increase the intensity!  All 400 meter runs must be completed together! 

“Banded Nicole”

5 Rounds For Time:

400 meter run

Max Banded strict pull ups 

25 minute time cap

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SUNDAY 190428

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:

Every 2 minutes for 12 minutes:

200 ft. Shuttle sprint

5 Box jump to step down @ tall