WEEK OF 190603-190609

MONDAY 190603

STRENGTH:  Pause Back squat. 4 x 5 @ RPE 8
Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 8.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 4 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

2-3 Rounds For Effort:

Max assault bike calories in :60 **

Rest 3-4 minutes between efforts

**GOAL:  Today’s metcon is to promote 2-3 3 intensity efforts on the bike.  Efforts such as these are used to maintain and promote an athletes overall expression of power.  Focus on giving everything you have with each effort.  Athletes should complete 3 efforts ONLY if they can maintain the intensity needed.

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TUESDAY 190604

INTENT:  The goal of today’s workout is sustained intensity over a 20 minute duration.  Athletes should focus on being methodical with their pace and breaking their reps up accordingly.  Technique of the power snatch is today’s point of emphasis.    

METCON: 

AMRAP 20 minutes:

400 meter run

12 Power snatches @ RPE 6

18 Wall balls @ 20/14#

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WEDNESDAY 190605

“The Other Diane..”

For Time:

20 Deadlifts @ 225/155# or RPE 7

20 HSPU

15 Deadlifts @ 225/155# or RPE 7

15 HSPU

10 Deadlifts @ 225/155# or RPE 7

10 HSPU


10 minute cap!

**DEADLIFTS:  Athletes should a weight that will be challenging but can be completed in no more than 2-3 sets.  The focus of this workout is proper hinge mechanics so focus on pressing feet into the floor!

**HSPU: Athletes may use 2 ab-mats if need be or increase the difficulty to SHSPU.  The focus of this workout is proper pressing mechanics while under fatigue.  

STRENGTH:  3 Rounds Superset:
A1. Kneeling DB Row: 3 x 10-12 per @ RPE 6 - FOCUS is a big stretch at the bottom of the rep and full squeeze at the top.

A2.  Barbell Curl to Forehead: 3 x ~2 RIR @ RPE 5 - FOCUS is for athletes to keep their elbows in front of their torso and pause with straight wrists at the top of each rep

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THURSDAY 190606

STRENGTH:  Overhead squat. 4 x 3 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 3 reps @ RPE 8.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets

METCON:

“Gas Pedal Jamboree:  Burpee x Dub Edition”

3 Rounds For Time:

60 Double unders

20 Burpees

10 minute cap!!

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FRIDAY 190607

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

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 8.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 4 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

**The goal of today’s metcon is to create a good mind, muscle connection with each movement.  Focus on proper mechanics and fluid movement.  No one gets a gold star for a large volume of rounds, move well :)


AMRAP 12 minutes For QUALITY:

10 Russian KB swings @ 32/24kg or RPE 8 **

6 Banded Pause chin ups

10 KB Goblet squats @ 32/24 kg or RPE 8 **

**KB’s:  Athletes will use the same KB for squats and swings.  Just because you can swing it, doesn’t mean you can squat it with perfect form, gentlemen…

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SATURDAY 190608

METCON:

INTENT: The goal for today’s workout is to build on running mechanics.  Athletes should focus on maintaining breathing protocols during running intervals as well as recovery periods.

5 Intervals for Quality:

400 meter run @ G3

Rest 1:1 @ RECOVERY BREATHING

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SUNDAY 190609

METCON:

EMOM 10 minutes:

5 Power cleans @ RPE 6

5 Toes to bar 

**GOAL:  Today athletes should focus on sound technique with the power cleans and UB reps with the toes to bar.  Athletes should choose weights that will allow for 5 single reps at a slightly increased weight.

STRENGTH:  DB Walking Lunges. 3 x ~2 RIR @ RPE 6

Athletes will have 12 minutes to complete 3 sets of lunges at RPE 6.  Athletes should take each set until they only have ~2 reps left in the tank!