WEEK OF 190520-190526

MONDAY 190520

STRENGTH: Pause Bench Press. 4 x 5 @ RPE

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  This week we are looking for ~5 to 10# increase.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 4-5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

Every 3 minutes for 12 minutes:

200 meter sprint

6 Alternating DB snatches @ RPE 8

Max push ups in remaining time ***

**DB SNATCH: Athletes are encouraged to choose a weight that is 5 to 10# heavier than their normal DB snatch working weight if their technique allows.

**PUSH UPS: Athletes may perform strict HSPU if their coach agrees.  Athletes should focus on accumulating quality reps and achieving a higher volume of push ups, rather than 1-3 strict HSPU reps!

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TUESDAY 190521

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

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  This week we are looking for ~5 to 10# increase.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 4-5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

4-5 Rounds For Power:

:30 Assault bike sprint @ RPE 9.5 **

Rest 2 minutes between efforts

20 minute time cap!

**ASSAULT BIKE: Athletes should prioritize intensity and quality of quantity.  They should only complete 4 rounds if they cannot maintain intensity.

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WEDNESDAY 190522

INTENT:  The focus of today’s workout is sustained and consistent technique with the hang squat clean, while under fatigue.  Athletes are encouraged to embrace the ascending jumps and increase weight each round.  As always, work within your own capacity and be confident!!

METCON:

For Time:

30 Burpees over the bar

30 Hang squat cleans @ RPE 5 **

Rest 3 minutes

20 Burpees over the bar

20 Hang squat cleans @ RPE 6 **

Rest 2 minutes

10 Burpees over the bar 

10 Hang squat cleans @ RPE 7 **

**HANG SQUAT CLEANS:  Today athletes are encouraged to make bigger weight jumps. Each round should become progressively harder based on volume and fatigue, however athletes are encouraged to work with their own capacity:  An example of possible increase are as follows:

M: 95/135/175# or 115/135/155#

W: 65/95/125# OR 75/95/115#

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THURSDAY 190523

METCON:

AMRAP 10 minutes:

21 Air squats

200 ft. Sandbag carry @ RPE 7 **

4 Alternating Sandbag to shoulder @ RPE 7

**SANDBAG: Athletes should use a bag that will be challenging but not impossible,.  The goal today is consistent and steady state strength work, not fall on the ground and roll around in pain CrossFit :)

STRENGTH:  DB Walking Lunges. 4 x 16 (8 per) @ RPE 7 (SAME WEIGHT AS LAST WEEK)

Athletes will have 15 minutes to complete 4 sets of 16 reps (8 per leg) of DB walking lunges at THE SAME WEIGHT AS LAST WEEK.  The goal is control and standing through the front leg!

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FRIDAY 190524

STRENGTH:  Overhead squat. 4 x 4 @ 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:

EMOM 15 minutes:

MINUTE 1: :40 Max double unders

MINUTE 2: 12 Power snatches @ 75/55# or RPE 4

MINUTE 3: :40 Max wall balls @ 20/14#

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SATURDAY 190525

“Russian Helen”

3 Rounds For Time:

400 meter run

21 Russian KB swings @ 24/16 kg

12 Pull ups

12 minute time cap!

STRENGTH:  Reverse sled drag. 3 x 150 ft. @ RPE 6

Athletes will perform 3 reverse sled drags focused on keeping weight in the ball of their foot and staying consistent in their pace!

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SUNDAY 190526

SKILL:  KB Turkish get-up. 3-5 per @ RPE 5

Athletes will work for 15 minutes on completing sets of 3-5 reps at RPE 5.  The goal of today’s skill work is to focus on position.  Athletes who are participating in Murph tomorrow should be conservative on their efforts today!

METCON:

3 x 1000 meter row @ G3

Rest 3 minutes between intervals

30 minute time cap!