Week of 190617-190623

MONDAY 190617


STRENGTH:  Back squat. 4 x 5 @ RPE 7.5

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.5.  When choosing weights for today, athletes should have ~3 more reps left in the tank AND should feel confident about adding more weight if need be. 

METCON: 

2 Rounds For Volume:

2 minutes: Max wall balls @ 20/14# **

REST :30 

2 minutes:  Max DB snatches @ RPE 7 **

REST :90


12 minute time cap!

**WALL BALLS:  Athletes should work to complete higher volume sets, consistently.  The goal here is repeatable, consistent sets.  Athletes should leave ~3 reps in the tank each time.

**DB SNATCHES:  Athletes should choose a weight that will be challenging but also allow for consistency.  If athletes can complete multiple sets of 10 reps, that would be ideal.

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TUESDAY 190618

STRENGTH:  Clean Complex:  CL pull + mid hang power CL + Front squat + full CL.  4-5 x (1+1+1+1) @ RPE 7.5

Athletes will have 20 minutes to work on today’s complex.  They will perform 1 rep of each part and complete 4-5 working sets.  Athletes should choose a weight that will allow them to feel challenged, but remain technically sound.

METCON: 

Every 3 minutes for 15 minutes:

7 Strict dips

35 Double unders

:30 Sandbag hold @ RPE 5 + G3 **

**SANDBAG HOLD: Athletes should choose a bag that they can hold high on their chest and breathe ONLY through their nose.

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WEDNESDAY 190619

METCON: 

10 x 200 meter sprint @ RPE 8-9 **

REST :90 between intervals 

**SPRINT INTENSITY:  Athletes should focus on staying within an 8-9 RPE to allow for repeatable intensity.  

STRENGTH:

Athletes should perform these movements as a superset.  Rest between movements should only be ~:15 and :60 to :90 between sets.

A1. Seated box jumps + step down. 3 x 5 @ tall - FOCUS is a soft landing a full extension of the hips and ankles.  Athletes should prioritize the quality of their jump, rather than the height!

A2. Banded glute bridge. 3 x 15-20 @ RPE 5-6 - FOCUS is to keep tension with the knees pushing out, and a slow control to the floor.  Squeeze glutes and pause at the top!

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THURSDAY 190620

STRENGTH:  Bench Press. 4 x 5 @ RPE 7.5

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.5.  When choosing weights for today, athletes should have ~3 more reps left in the tank AND should feel confident about adding more weight if need be.

METCON: 

EMOM 12 minutes:

EVEN: 200 ft. Farmer’s carry @ RPE 6-7

ODD: :30 Inverse row **

**INVERSE ROW:  The goal today is control.  Athletes may increase difficulty by adding a pause at the top and the bottom.  Creating a good mind muscle connection is the main teaching point today.  Athletes may also use ring rows to help build capacity in the movement.

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FRIDAY 1906121

STRENGTH:  Front squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  This is a slight increase in volume from last week.  Athletes should focus on a conservative weight increase to allow for consistent positions and reps

METCON:

2 Rounds For Time:

500 meter row

25 Burpees

10 minute cap!

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SATURDAY 190622

METCON:

PARTNER WORKOUT: Athletes will complete 3 full rounds each alternating in a you go, I go fashion.

3 Rounds For Time:

:30 Max effort Assault bike @ G3

24 Slam balls @ 50/30#

12 Pause strict push ups

18 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!  Athletes who completed this last week should increase the weight slightly!

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SUNDAY 190623

METCON:

AMRAP 15 minutes:

400 meter run

100 ft. DB Walking lunges @ RPE 6 **

12 Toes to bar

STRENGTH: 

Athletes should perform these movements as a superset.  Rest between movements should only be ~:15 and :60 to :90 between sets.

A1. Seated Z-press. 3 x 10-12 per @ RPE 6-7- FOCUS is for athletes to use a weight that will allow for full extension at the top of each rep!

A2. Banded plank shoulder. 3 x 14-20 (7 to 10 per) - FOCUS is for athletes to keep a neutral midline position and focus on not shifting hips whit each movement.  GOAL is to lightly touch the ground with each rep!