WEEK OF 190729-190804

MONDAY 190729

STRENGTH:  Back squat. 4 x 3-4 @ 83% or RPE 8

Athletes will work for 20 minutes to complete 4 sets of 3-4 reps at RPE 8.  The GOAL this week is to add ~5 to 10# as compared to last week.  Focus on torso position and driving feet through the floor and shoulders through the barbell!

METCON: 

Every 3 minutes for 18:

6 DB Snatches @ RPE 7 **

200 meter sprint

3 Box jump + step down @ TALL **

**DB SNATCH:  Athletes will alternate arms EVERY ROUND, NOT REPS.  They should choose a weight that is challenging but not impossible.

**BOX JUMPS:  Athletes should choose a height that will challenge their jumping mechanics, but not end in catastrophe.  Be smart and remember to EXTEND!!

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TUESDAY 190730

STRENGTH:  Bench Press. 4 x 3-4 @ 83% or RPE 8

Athletes will work for 20 minutes to complete 4 sets of 3-4 reps at RPE 8.  The GOAL this week is to add ~5 to 10# as compared to last week.  Focus on control to the chest and finishing with stacked wrist, shoulders, and elbows.

METCON: 

2 Rounds For Time:

25 DB Front squats @ RPE 7

25 Burpees over the DB’s

10 minute time cap!!

**DB FRONT SQUATS:  Athletes should choose a weight that will be challenging but also allow them to maintain a stable and upright front rack position.

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WEDNESDAY 190731

METCON:  “CAN YOU BE FAST & STRONG?”

For Time:

1 mile run

INTO

10 minutes to find a 3RM Push Jerk

30 minute time cap!!

**PUSH JERKS:  Athletes will be taking the barbell from the floor when building to a 3 rep max.  If athletes finds their 3 rep max before the 10 minute time cap, they may perform 1-3 more sets of 3 reps at their 3RM weight.

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THURSDAY 190801

STRENGTH:  Front squat. 4 x 4 @ 78% or RPE 8

Athletes will have 20 minutes to complete 4 sets of 4 reps at 78% or RPE 8.  The focus this week is about consistent position in the front rack under heavier loads.

METCON:   

Every 3 minutes for 15 minutes:

:30 Max effort Assault bike

10 Russian KB swings @ HEAVY

**INTENT:  The GOAL today is for athletes to work at a high, repeatable intensity with ~2:1 for to rest ratio.

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FRIDAY 190802

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 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.  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:  

“Consistency Over Time”

2 x 5 minutes max distance @ G3

FULL RECOVERY BETWEEN EFFORTS **

**INTENT: The goal today is for athletes to work on their capacity in gear 3 while rowing.  Athletes should focus on keeping a high pace, relative to their ventilation mechanics.

**FULL RECOVERY: Recovery intervals will be between ~2:30 to 6:00.  This will be influenced by equipment available and number of people in class, however the goal is to completely recover the HR and repeat a similar intensity effort!

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SATURDAY 190803

METCON:

2 Rounds For Effort:

180 ft. Sandbag carry @ RPE 7

18/15 Calorie ski

24 Wall balls @ 20/14#

REST 5 MINUTES BETWEEN ROUNDS

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. Frog pumps. 2-3 x 15-20 @ RPE 7 - Athletes should focus on a full squeeze at the top of each rep.  A light weight may be placed on the hips.

A2. Banded Psoas March. 2-3 x 20 (10 per)  - FOCUS is to keep a neutral spine and be diligent about full extension with each leg.

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SUNDAY 190804

METCON:

EMOM 12 minutes:

EVEN: :40 Max Pause HSPU **

ODD: 3 Pause Deadlifts @ RPE 7-8 **

**HSPU: Athletes should work within their capacity for each round.  They MUST PAUSE at full extension with each rep.  Athletes should perform pause strict push ups if they are not able to consistently perform HSPU.

**DEADLIFTS: Each rep MUST PAUSE on the ground for one full second between reps.

STRENGTH:

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

A1. Inverse row. 3 x 8-12 @ BW - GOAL is for athletes to develop consistency and control.  Athletes should focus on a big squeeze at the top and pause at the bottom.

A2. Bottoms up KB Carry. 3 x 150 ft. @ Light to moderate - FOCUS is shoulder position and consistent control of the wrist.  Athletes should not choose a weight that will promote poor mechanics.