WEEK OF 190513-190519

MONDAY 190513

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

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 7.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

ARMAP 8 minutes:

20 Russian KB swings @ 32/24 kg or RPE 8

200 ft. Zercher sand bag carry @ RPE 6

10 minute time cap!

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TUESDAY 190514

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

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 7.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

3 Rounds For Time:

50 Double unders @ G4

400 meter run @ G3

12 minute time cap!

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WEDNESDAY 190515

INTENT:  Today’s teaching focus will be centered around understanding the importance of maintaining the dip position as it relates to heavier deadlifts.  Athletes will build to a working weight before today’s metcon!

METCON

For Time:

9 - 7 - 5

Deadlift @ RPE 8

Pause matador dips **

10 minute time cap!

**DIPS: Athletes may perform bar muscle ups in place of dips for today’s metcon if their coach agrees. 

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THURSDAY 190516

STRENGTH:  Overhead squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets.

METCON:

For Time:

50 Alternating DB snatch @ 50/35# or RPE 6

50 Burpees

50 Wall balls @ 20/14#

12 minute time cap!

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FRIDAY 190517

METCON:

EMOM 12 minutes:

EVEN: 3 Push jerks @ RPE 8 **

ODD: :40 Max pause banded strict pull ups **

**PUSH JERKS: Athletes will spend 20 minutes working on push jerk technique before today’s metcon.  During that time athletes will find the weight that correlates to their RPE 8.

**PULL UPS: Athletes should choose a band that will allow them to accumulate a high volume (~8-12 reps) each set.  Inverse rows or ring rows should be used for athletes who are building capacity in their pull ups.

12 minute time cap!!

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SATURDAY 190518

“Know your Shift: Sprint Edition”

INTENT: The focus of today’s metcon is designed to teach mechanical control at high intensity,  simply put: nasal breathing while sprinting.  Athletes should work at the edge of their capacity for each gear.  Gear 3 will govern the output of the intensity on the bike, and gear 4 will allow athletes to push on the run.  During the 5 minute rest period, athletes should focus on long controlled exhales.

2 Rounds For Effort:

30 Calorie Assault bike @ G3 **

800 meter sprint @ G4

Rest 5 minutes between rounds

30 minute time cap!

**ASSAULT BIKE: Athletes may work for 2 minutes to accumulate max calories if today’s volume is too high!

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SUNDAY 190519

METCON:

“Gas Pedal Jamboree 2019”

Every 3 minutes for 15 minutes:

6 Box jump overs @ 24/20”

6 UB Full cleans @ 145/105# or RPE 5 **

6 Toes to bar

**CLEANS:  Athletes should choose a weight that will allow them to perform most, IF NOT ALL sets unbroken.  If 145/105# is outside of the RPE 5, athletes should stick to the RPE directive.

STRENGTH:  DB Walking Lunges. 3 x 16 (8 per) @ RPE 7
Athletes will have 15 minutes to complete 3 sets of 16 reps (8 per leg) of DB walking lunges at an RPE 7 or a 5# INCREASE from last week.  The goal is control and standing through the front leg!