WEEK OF 190708-190714 - DELOAD WEEK

MONDAY 190708

STRENGTH:  Bench Press. 3 x 4 @ 75% or RPE 6

Athletes will work for 15 minutes to complete 3 sets of 4 reps at RPE 6.  This is a DELOAD week.  Focus for this week should be on tempo and position, not loading!

METCON: 

EMOM 10 minutes:

3 Power cleans @ RPE 8 **

**POWER CLEANS:  The intent today is for athletes to perform 30 technically sound reps.  RPE 8 allows athletes to use a heavier weight, however there should be ZERO missed reps and all work should be completed in ~:25 to :30 each round.

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TUESDAY 190709

STRENGTH:  Back squat. 3 x 4 @ 75% or RPE 6

Athletes will work for 20 minutes to complete 3 sets of 4 reps at RPE 6.  This is a DELOAD week.  Focus for this week should be on tempo and position, not loading!

METCON: 

3 Rounds For Effort:

9 Banded strict pull ups **

35 Wall balls @ 20/14#

200 ft. Sandbag carry @ RPE 6-7

REST 2-3 MINUTES BETWEEN ROUNDS

25 minute time cap!!

**PULL UPS:  If athletes can perform 9 strict pull ups in 1-2 sets without a band, they can opt out of using the band as long as they can maintain full ROM. 

**SANDBAG CARRY:  Athletes should choose a weight that will allow them to complete 200 ft. unbroken.

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WEDNESDAY 190710

STRENGTH:  

Snatch Complex:  Snatch pull + mid hang power snatch + full snatch.  3-4 x (1+1+1) @ RPE 7

Athletes will have 20 minutes to work on today’s complex.  They will perform 1 rep of each part and complete 3-4 working sets.  This is a deload week so athletes should choose a weight that will allow them to develop their position and technical efficiency with the snatch.

METCON: 

3 Rounds For Quality:

20 Calorie Assault bike @ G3

20 Slam balls @ 50/30 + G4

REST 2-3 MINUTES BETWEEN ROUNDS

20 minute time cap!

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THURSDAY 190711

METCON: 

2 Rounds For Effort:

24 (12 per) DB Rear foot elevated split squats @ RPE 6 **

18/15 Calorie ski

400 meter sprint

REST 3-4 MINUTES BETWEEN ROUNDS

30 minute time cap!!

**DB SPLIT SQUATS:  Athletes should choose a weight that will allow for a 2 second eccentric tempo in each rep.  All 24 reps should be completed unbroken so athletes should choose a weight that will allow for this kind of intensity.

30 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. Matador dips. 2-3 x ~2 RIR @ BW - Athletes should focus on full ROM with each rep and taking each set until they have ~2 reps left in reserve.  If athletes cannot perform 8+ reps without a band, they should use a band to help accumulate volume in a good position.

A2. Kneeling single arm DB rows. 2-3 x 10-12 per @ RPE 6 - FOCUS today is a big stretch at the bottom of each rep and pause and squeeze at the top.

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FRIDAY 190712

STRENGTH:  Front squat. 3 x 4 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 4 reps at RPE 6.  This week athletes should focus on position and consistency in tempo.  It is a DELOAD week so be conservative!

METCON:  

2 Intervals For Effort:

2 x 1000 meter row @ RPE 7-8 **

REST 1:1

**INTENT:  Athletes should focus on staying technically sounds while sustaining a higher intensity.  The goal of today is two repeatable AND efficient sets.  

**BREATHING:  If athletes are willing, they should perform both intervals using Gear 3

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SATURDAY 190713

METCON:

PARTNER WORKOUT!!

Athletes will alternate in a you go, I go fashion completing 3 full rounds each.  Athletes should only complete ONE FULL round of each written work requirement.  

2 Rounds For Time:

9 Pause tempo push ups **

18 DB box set overs @ 20’ + RPE 6 - FOR EVERYONE

9 Banded strict pull ups **

INTO

2 Rounds For Time:

12 Pause tempo push ups **

24 DB box set overs @ 20’ + RPE 6 - FOR EVERYONE

12 Banded strict pull ups **

INTO

2 Rounds For Time:

15 Pause tempo push ups **

30 DB box set overs @ 20’ + RPE 6 - FOR EVERYONE

15 Banded strict pull ups **

**PUSH UPS:  Athletes should focus on a 2-3 eccentric tempo with a one second full pause at the top.

**PULL UPS:  Athletes may complete 4 bar muscle ups instead of 12 banded strict pull ups if their coach agrees.

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SUNDAY 190714

METCON:

AMRAP 12 minutes For Quality:

:30 Side plank (R) @ BW

:30 Side plank (L) @ BW

100 meter Double KB Farmer’s carry @ RPE 6

50 Double unders

STRENGTH:

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

A1. Banded psoas march . 3 x 10-12 @ RPE 5 - 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 increasing weight by ~10# from last week.  EMPHASIS 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.