WEEK OF 190715-190721

MONDAY 190715

STRENGTH:  Back squat. 4 x 4-5 @ 78% or RPE 7.5-8

Athletes will work for 20 minutes to complete 4 sets of 4-5 reps at RPE 7.5-8.  In this first week of our cycle, the focus is consistency and repeatability.  Athletes should be able to confidently say they could add 5 to 10# more if needed.  BE PATIENT IN THIS FIRST WEEK!

METCON: 

AMRAP 8 minutes For Quality:

15 Russian KB stings @ RPE 7

50 ft. DB walking lunge @ RPE 6 **

**DB WALKING LUNGES:  Athletes should choose a weight that will allow them to complete all 50 ft. unbroken.  FOCUS on weight through the front foot with each rep!

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TUESDAY 190716

STRENGTH:  Clean Complex:  Clean pull w/ 2 sec pause at knee + clean w/ 2 sec pause at knee + clean.  4-5 x (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.  NOTE:  there are three movements today that will be performed.  Each set will involve 3 parts so be conservative in weight choices and focus on technique!

METCON: 

EMOM 12 minutes: 

EVEN: 3 Push jerks @ RPE 6-7

ODD: :40 Max banded strict chin ups

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WEDNESDAY 190717

STRENGTH:  Bench Press. 4 x 4-5 @ 78% or RPE 7.5-8

Athletes will work for 20 minutes to complete 4 sets of 4-5 reps at RPE 7.5-8.  In this first week of our cycle, the focus is consistency and repeatability.  Athletes should be able to confidently say they could add 5 to 10# more if needed.  BE PATIENT IN THIS FIRST WEEK!

METCON: 

Every 2 minutes for 12 minutes:

6 Lateral box jump overs @ 24/20” **

4 Sandbag to shoulder @ RPE 6

7 Toes to bar **

**INTENT: The goal of today is to move at a quick and repeatable once.  Athletes who cannot perform 7 toes to bar in 1-2 sets should perform 9 ab-mat sit-ups to allow for proper work to rest!

**LATERAL BOX JUMPS:  Athletes should work on the skill of jumping laterally.  If that means using a smaller box height, that is just fine!  Focus on technique!

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THURSDAY 190718

METCON: 

“Nancy”

5 Rounds For Time:

400 meter run

15 Overhead squat @ RPE 5 or 95/65# **

20 minute time cap!

**OHS: Athletes should choose a weight AND rep range that will allow for technical reps throughout.  Athletes should be able to complete 15 reps in 1-2 sets each round.  If this is not possible, reps and weight should be scaled to 10.

STRENGTH:

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

A1. Farmer’s carry. 2 x 50 meters per @ RPE 6 - Athletes should focus on choosing a weight that will allow them to stay balanced.  Athletes should have a slight bend in their elbows to allow the weights to remain away from their body at all times!

A2. Bridge psoas march. 2 x 10-12 @ RPE 6 - FOCUS is to keep hips off the ground and alternate feet.  Athletes who are are not able to maintain control with hips elevated should perform these on the floor. 

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FRIDAY 190719

STRENGTH:  Front squat. 4 x 5 @ 73% or RPE 7

Athletes will have 20 minutes to complete 4 sets of 5 reps at 75% or RPE 7.  The focus in this first week of this cycle is consistency in position and tempo.  Be conservative in weight choices and work to keep hips under shoulders!

METCON:  

3 Rounds For Time:

15 Deadlifts @ 225/155# or  RPE 6 **

15 Burpees over the bar

15 Wall balls @ 20/14#

12 minute time cap!!

**DEADLIFTS:  Athletes should choose a weight that will allow for consistency in position.  Each set of 15 should be CONFIDENTLY PERFORMED WITHOUT A BELT in 1-3 sets.

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SATURDAY 190720

METCON:

PARTNER WORKOUT!!

Athletes will work as a team to complete each round.  Athletes must run together and split up the work for each round evenly.   Teams are free to choose how they will partition rep schemes.

3 Rounds For Time:

200 Double unders

400 meter run

20 Bench press @ RPE 6 **

**BENCH PRESS:  There will be some athletes performing DB bench press as well as floor press to accommodate for space and equipment.  The goal of this movement is a focus upper body pushing demand, so really it doesn’t make a huge difference if you are doing a floor press or barbell bench :)

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SUNDAY 190721

NO CLASS FOR THE SUMMER PARTY!!