WEEK OF 190812-190818 - DELOAD

MONDAY 190812

STRENGTH:  Back squat. 3 x 2 @ 80% or RPE 7.5

Athletes will work for 15 minutes completing 3 sets of 2 reps at RPE 7.5 or ~80%.  The GOAL for today is for athletes to have ~3 reps left in the tank with each sets.  This is a DELOAD week so the priority is position.

METCON: 

3 Rounds For Time:

100 meter Farmer’s Carry @ RPE 8 

12 Lateral box jumps overs @ 24/20”

24 Wall balls @ 20/14# 

11 minute time cap!

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TUESDAY 190813

STRENGTH:  Bench Press. 3 x 2 @ 80% or RPE 7.5

Athletes will work for 15 minutes completing 3 sets of 2 reps at RPE 7.5 or ~80%.  The GOAL for today is for athletes to have ~3 reps left in the tank with each sets.  This is a DELOAD week so the priority is position.

METCON: 

AMRAP 11 minutes FOR QUALITY:

65 Double unders

14 Banded Chin ups

28 Russian KB swings @ G4 + RPE 6

**RUSSIAN KB SWINGS: The goal for athletes today is to use a KB that will allow consistency in position.  28 reps should be completed in 1-2 sets

**GEAR 4: Nasal inhale + mouth exhale

**INTENT: This is a grip intensive workout and we are building capacity in the shoulder position for pull-ups.  FOCUS on taking breaks that will allow for a higher volume or pull-ups over the course of the 11 minutes.

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WEDNESDAY 190814

METCON: 

2 Rounds For Time:

800 meter run

15 HSPU

45 Air Squats

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. Straight arm Matador Tuck Hold. 2-3 x :30 to :45 @ BW - GOAL is to keep ribs down and focus on supporting weight in a locked out arm position

A2. Plank KB Pull Throughs. 2-3 x 10-12 @ RPE 6 - FOCUS is to keep hips parallel to the ground and stable in the shoulder position.

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THURSDAY 190815

METCON:   

3 Rounds For Effort:

18/15 Calories**

15 Burpees over the bar

5 Deadlifts @ RPE 8

REST 2-3 MINUTES BETWEEN ROUNDS

20 minute time cap!!

**CALORIES: This is a coaches choice day.  5 people will be going at a time.  There will be 2 bikes, 1 rower, and 2 ski ergs set up.  YOUR coach will assign you each round :)

STRENGTH:

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

A1. Single leg side bridge. 2-3 x :30 per - Athletes should focus on keeping their top leg on the bench and maintaining a stable shoulder.  DO NOT EXCEED :30 PER!!

A2. Banded Side steps. 2-3 x 20 (10 per)  - FOCUS is keep weight on the ball of your foot, and control each step (especially the back foot!)

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FRIDAY 190816

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

Athletes will have 15 minutes to complete 3 sets of 3 reps at 75% or RPE 6.  The GOAL for today is for athletes to have ~4 reps left in the tank with each sets.  This is a DELOAD week so the priority is position.

METCON:  

EMOM 12 minutes:

EVEN :30 Max effort assault bike + 5 Toes to bar @ 50/30# + AFAP **

ODD REST

**TOES TO BAR:  Athletes must complete all 5 reps BEFORE the :60 mark of each minute

**INTENT: Goal for today is for athletes to work at a HIGH capacity during the WORK intervals and focus on long slow exhales to intentionally lower the HR during the REST intervals.

___________________________________________________________________________________SATURDAY 190817

STRENGTH:  Snatch Complex:  Snatch pull + snatch.  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.

METCON:

For Quality:

30 Sandbag to shoulder @ RPE 7 **

8 minute time cap!!


**INTENT: The GOAL of today’s metcon is to have athletes use a weight that will be challenging.  Athletes should focus on 30 perfect reps, hence the FOR QUALITY piece.

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SUNDAY 190818

METCON:

3 Rounds For Time:

400 meter run

21 Russian KB swings @ 32/24 or RPE 8

21 Pause HR Push ups

16 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. Inverse row. 3 x 8-12 @ BW - Athletes who completed this the last two weeks should continue to increase volume this week. 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 - Athletes who completed this the last two weeks should continue to increase volume this week.  FOCUS is shoulder position and consistent control of the wrist.  Athletes should not choose a weight that will promote poor mechanic