WEEK OF 190624-190630

MONDAY 190624
STRENGTH:  Snatch Complex:  SN pull + mid hang power SN + OHS + full SN.  4-5 x (1+1+1+1) @ RPE 8

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: 

3 Rounds For Time:

21 Russian KB swings @ 32/24kg or RPE 7

12 Banded strict chin ups

10 minute time cap!

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TUESDAY 190625

STRENGTH:  Back squat. 4 x 4 @ RPE 7.5 

Athletes will work for 20 minutes to complete 4 sets of 4 reps at RPE 7.5.  THIS WEEK athletes should increase weight by ~3% or 5 to 10# from last week.  The focus this week is a small incremental increase in loading.

METCON: 

On a running 9 minute clock: 

Complete 2 Rounds of:

35 Double unders

6 Sandbag to shoulder @ RPE 7 **

REST :60

Complete 3 Rounds of:

35 Double unders 

8 Sandbag to shoulder @ RPE 7 **

REST :60 

Complete as many rounds as possible in the time remaining of:

35 Double unders

10 Sandbag to shoulder @ RPE 7 **

**SANDBAG TO SHOULDER:  These are NOT sandbag cleans.  The goal of today is to take the sandbag from the ground to the shoulder and PAUSE.  Alternate shoulders each rep.

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WEDNESDAY 190626

METCON: 

3 Rounds For Effort:

21 Calorie assault bike **

100 meter farmer’s carry @ RPE 7

21 Wall balls @ 20/14#

REST 2 MINUTES BETWEEN ROUNDS

**ASSAULT BIKE:  Athletes may choose to complete as many calories in 2 minutes if today’s volume recommendation of 21 calories is above RPE 7.  Simply put, don’t spend 10 minutes on the bike each round :)

STRENGTH:

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

A1. Banded glute bridges. 3 x ~2 RIR @ RPE 5-6 - ATHLETES SHOULD FOCUS on to keeping tension with the knees pushing out, and a slow control to the floor.  Each set should be performed until there are ~2 reps left in the tank.

A2. Lateral sled drags. 3 x 50 ft. per @ RPE 6 - ATHLETES should focus on keeping their toes pointed forward and pressing into the floor with each rep.  The focus of this movement should be won force application into the floor, not speed.

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THURSDAY 190627

STRENGTH:  Bench Press. 4 x 4 @ RPE 7.5 

Athletes will work for 20 minutes to complete 4 sets of 4 reps at RPE 7.5.  THIS WEEK athletes should increase weight by ~3% or 5 to 10# from last week.  The focus this week is a small incremental increase in loading.

METCON: 

“Pump Sesh 2015”

AMRAP 10 minutes For Quality:

10 Toes to bar

30 Double unders

10 Pause strict push ups

**INTENSITY:  Today athletes should focus on quality reps rather than volume of rounds.  If athletes are feeling good, they should push the pace.  If they are feeling challenged, athletes should taper back and focus on form.

**TOES TO BAR:  Athletes may use a side plank option if 10 minutes of toes to bar is not in the cards!

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FRIDAY 1906128

STRENGTH:  Front squat. 4 x 5 @ RPE 7.5

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.5.  This week athletes should make a conservative increase of ~3% or 5 to 10#.  

METCON:

4 x 400 meter sprint @ RPE 8-9 **

REST 1:1 

25 minute time cap!

**SPRINT INTENSITY:  Athletes should focus on staying within an 8-9 RPE to allow for repeatable intensity.  Athletes should only complete 5 intervals if they can maintain the same intensity across all sprints.  

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SATURDAY 190629

METCON:

PARTNER WORKOUT

Athletes will complete 7 full rounds each alternating in a you go, I go fashion.

7 Rounds For Quality:

1 Power clean @ RPE 8

5 Pause HSPU

6 Box jump overs @ 24/20” **

REST WHILE PARTNER WORKS OR :90 BETWEEN ROUNDS

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SUNDAY 190630

METCON:

“FRAN”

For Time:

21 - 15 - 9

Thrusters @ 95/65#

Pull ups

10 minute time cap!


STRENGTH:

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

A1. Banded Paloff Press. 3 x 15 per @ RPE 5 - FOCUS is full extension of the elbow with each rep.  Athletes should see toes forward and knees slightly bent.

A2. Single arm Farmer’s carry. 3 x 50 meters per @ RPE 6 - FOCUS is to keep the KB away from the body and hips even while walking.