WEEK OF 190722-190728

MONDAY 190722

STRENGTH:  Snatch Complex:  Snatch pull w/ 2 sec pause at knee + snatch w/ 2 sec pause at knee + snatch.  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: 

AMRAP 10 minutes:

25 Slam balls @ 50/30# @ Gear 4

200 meter sprint @ Gear 3

25 Burpees @ Gear 4

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TUESDAY 190723

STRENGTH:  Back squat. 4 x 4 @ 80% or RPE 8

Athletes will work for 20 minutes to complete 4 sets of 4 reps at RPE 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 3 minutes for 15 minutes:

:30 Max effort Assault Bike **

**INTENT:  Athletes will see a decrease in power over the 5 intervals.  The goal is repeatable high intensity efforts in a proper mechanical position.  Gear 4 can be utilized today.

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WEDNESDAY 190724

METCON: 

“Can you keep up the pace?”

NOTE:  Today athletes should base the number of rounds they complete (4 or 5) off of their ability to maintain a high level of intensity.  If athletes can consistently stay at an RPE 8, they may complete a 5th round.  BUT if after the 4th round, their intensity will drop off, they should not complete the 5th and final round.

EVERY 4 MINUTES FOR 16 OR 20 MINUTES: **

15 Wall balls @ 20/14#

6 Clean and jerks @ RPE 5

9 Lateral box jump overs @ 20” - FOR EVERYONE

**INTENT: The goal of today is repeatable intensity.  Athletes should base the number of rounds completed on their ability to sustain a high effort for each round. 

**LATERAL BOX JUMPS:  Yes, 20” for everyone.  If this seems too easy, move faster.

**CLEAN AND JERKS:  Athletes should choose a weight that will allow for unbroken reps or 2 sets.  The goal is positional efficiency under fatigue, meaning choose a weight that will be challenging but will not hinder your mechanics!

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THURSDAY 190725

STRENGTH:  Bench Press. 4 x 4 @ 80% or RPE 8

Athletes will work for 20 minutes to complete 4 sets of 4 reps at RPE 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:   

2 Rounds For Time:

800 meter run

10 Muscle ups **

18 minute time cap!

**MUSCLE UPS:  Athletes may perform ring or bar muscle ups.  For athletes who do not have muscle ups proficiency (DON’T WORRY), they may perform 15 BANDED PAUSE PULL UPS + 15 PAUSE PUSH UPS.

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FRIDAY 190726

STRENGTH:  Front squat. 4 x 5 @ 75% or RPE 7.5

Athletes will have 20 minutes to complete 4 sets of 5 reps at 75% or RPE 75.  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:  

Every 2 minutes for 12 minutes:

:40 Max distance row @ RPE 8 **

**INENT:  Today the priority is positional awareness.  Athletes may use gear 3 to help govern intensity and prevent any kind of positional loss.  GOAL for today is not to make yourself sick from rowing too hard.  THE GOAL IS TO BEGIN DEVELOPING AWARENESS AROUND YOUR ABILITY TO HANDLE HIGHER INTENSITY!

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SATURDAY 190727

METCON:

PARTNER WORKOUT!!

Athletes will alternate rounds in a you go, I go fashion.  Each athlete will complete 4 full rounds.

8 Rounds For Time:

:60 Sandbag hold @ RPE 7 **

55 Double unders

12 Strict dips **

**SB HOLD:  Athletes should focus on nasal breathing and holding the bag firmly and braced against their belly.  Athletes should choose a weight that allow for proper postural mechanics for the entire :60.

**DIPS: Athletes should use a band if they cannot complete 12 strict dips in 2-3 sets.  Pain free ROM should be the priority.

25 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. Reverse sled drag. 3 x 180 ft. @ RPE 6 - Athletes should focus on deliberate steps with a strong drive through the mid-foot with each step!

A2. Banded side steps. 3 x 20 per @ RPE 5 - FOCUS is to keep weight on the ball of the foot, heels off the ground, and knees slightly bent.

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SUNDAY 190728

METCON:

AMRAP 10 minutes For Quality:

15 Russian KB swings @ RPE 7

100 meter Farmer carry @ RPE 7

:30 Straight arm side plank **

**SIDE PLANK:  Athletes may perform a traditional straight arm plank if the side plank position is too challenging.

STRENGTH:

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

A1. Seated DB Z-press. 3 x 10-12 ft. @ RPE 6 - Athletes should focus on full extension at the top of each reps while maintaining the proper position.

A2. Banded pull aparts. 3 x 15 @ red or blue - FOCUS is to maintain torso position with full extension of the elbows with each rep.