WEEK OF 190408-190414

WEEK OF 190408-190414

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MONDAY 190408

STRENGTH:  Overhead squat. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 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:

Every 4 minutes for 16 minutes:

7 Inverse rows

12 Single arm DB Thrusters (6 per) @ RPE 6

65 Double unders


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TUESDAY 190409

STRENGTH:  Tempo Back squat. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 7.  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 15 minutes:

200 meter sprint @ Gear 3

9 Box jump overs @ 20’ - FOR EVERYONE

21 Air squats

15 Pause push ups


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WEDNESDAY 190410

STRENGTH: Tempo Bench Press. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 7.  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:

3 Rounds For Effort:

150 ft. Single arm Farmer’s carry @ RPE 6 (R) 

150 ft. Single arm Farmer’s carry @ RPE 6 (L)

21 Russian KB Swings @ RPE 6

:60 Straight arm plank (R)

:60 Straight arm plank (L)


Rest 3 minutes between rounds

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THURSDAY 190411

On a 12 minute running clock, athletes will complete:

3 Full hang snatches @ ascending **

7 Bar over burpees

11 Wall balls @ 20/14#


**Athletes will begin at one of two starting weights OR they can use RPE 5 if they prefer a weight in between or below the recommended weights.  After their first round, they will work to find a 3RM.  All 3 reps must be UB!

If an athlete fails an attempt at a 3RM, they must complete the burpees and wall balls before performing another attempt at a 3RM.

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FRIDAY 190412

STRENGTH:  Rear foot elevated DB Split squat. 3 x 6-8 per @ RPE 7
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:

EMOM 12 minutes:

EVEN: 12 Alternating DB plank rows @ RPE 6

ODD: 6 HSPU **

**HSPU: Athletes may choose to increase the volume based on their ability level OR they should practice strict HSPU

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SATURDAY 190413

METCON:

2 Rounds For Effort:

18/15 Calorie ski

7 Sandbag to shoulder @ RPE 6

400 meter spring @ Gear 5

Rest 5 minutes between rounds!

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SUNDAY 190414

METCON:

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang cleans

6 Push jerks

RECOMMENDED WEIGHTS:  155/105#

15 minute time cap!