WEEK OF 190701-190707

MONDAY 190701

STRENGTH:  Back squat. 4 x 3-4 @ RPE 8 

Athletes will work for 20 minutes to complete 4 sets of 3-4 reps at RPE 8.  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: 

EMOM 10 MINUTES:

EVEN: 6/6 Single Arm DB push jerks @ RPE 6 **

ODD: :45 Max Double unders

**SINGLE ARM DB PUSH JERKS: Athletes will perform 6 reps with their R arm AND 6 reps with their L arm EACH minute!

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TUESDAY 190702

METCON: 

3 Rounds For Effort:

:15  Max effort Assault bike **

80 ft. Sled march @ RPE 7

120 ft. Sandbag carry @ RPE 7

REST 3-4 MINUTES BETWEEN ROUNDS


**ASSAULT BIKE:  Athletes should focus on high intensity efforts while maintaining a proper mechanical position.


STRENGTH:

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

A1. Banded side steps. 3 x 20 per @ RPE 6 - Athletes should focus on controlled steps.  Do not allow back foot to drag, rather be deliberate and controlled in each movement.

A2. Banded single leg glute bridge. 3 x 10-12 per @ RPE 6 - FOCUS today is control.  Athletes should press through the ball of their foot as they extend their hip off the ground.

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WEDNESDAY 190703

STRENGTH:  Bench Press. 4 x 3-4 @ RPE 8 

Athletes will work for 20 minutes to complete 4 sets of 3-4 reps at RPE 8.  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: 

“1 on with 2 off”

8 x :60 max effort row @ Gear 3

REST 2 MINUTES BETWEEN INTERVALS

25 minute time cap!!

**MAX EFFORT INTENSITY:  Athletes should focus on staying in G3 while operating at an RPE 8-9.  The goal of today’s training is repeatable high effort intervals.  

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THURSDAY 190704


HAPPY 4TH OF JULY!!


NO CLASS!!


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FRIDAY 190705

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:  

AMRAP 14 minutes:

400 meter run

21 Wall balls @ 20/14#

15 Burpees

9 Russian KB swings @ RPE 7

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SATURDAY 190706

METCON:

PARTNER WORKOUT

Athletes will alternate in a you go, I go fashion for 5 TOTAL ROUNDS EACH.

10 Rounds For Time (5 Rounds Each):

“Partner DT”

12 Deadlifts

9 Hang power cleans

6 Push jerks

**The recommended weight is 155/105#.  This weight should be ~RPE 5-6.  If 155/105# is outside of that range for athletes, they should choose to follow the RPE model. 

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SUNDAY 190707

STRENGTH:

Clean Complex:  CL pull + mid hang power CL + FS + full CL.  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:

Every 2 minutes for 12 minutes:

200 ft. Shuttle sprint

10 Alternating DB snatches @ RPE 7 **

**ALTERNATING DB SNATCH:  Athletes should choose a weight that will allow them to complete 10 unbroken reps, but still challenge their position off the ground!