WEEK OF 190819-190825

MONDAY 190819

STRENGTH: Bench Press. 4 x 2 @ 85% or RPE 8.5

Athletes will work for 20 minutes completing 4 sets of 2 reps at RPE 8.5 or 85%.  The GOAL for today is for athletes to have ~2 reps left in the tank with each sets.  Focus on a strong position and pressing feet into the floor.


METCON: 

EMOM 12 minutes:

EVEN :30 Max effort wall balls @ 20/14# + 3 Deadlifts @ 225/155# or RPE 7

ODD REST

**DEADLIFTS:  Athletes must complete all 3 reps UB and should use a weight that will be challenging but will not compromise position!  

**INTENT: Goal for today is to continue with the HIGH capacity WORK intervals.  Today’s focus is on developing capacity in posterior strength.  CHOOSE a weight that is WITHIN YOUR CAPACITY!

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TUESDAY 190820

STRENGTH:  Back squat. 4 x 2 @ 85% or RPE 8.5

Athletes will work for 20 minutes completing 4 sets of 2 reps at RPE 8.5 or 85%.  The GOAL for today is for athletes to have ~2 reps left in the tank with each sets.  Focus on a strong position and pressing feet into the floor.

METCON: 

3 Rounds For Effort:

18/15 Calories OR :60 Max Effort **

:60 Farmer’s Hold @ RPE 7 **

Pause strict push ups **

REST 2-3 MINUTES

20 minute time cap!!

**INTENT: Focus for today is handstand position under fatigue.

**CALORIES:  Week 2 of coaches choice for which machine you get to use :)

**FARMER’S HOLD: Athletes should make sure they focus on holding KB/DB with a false grip.  Weights should not rest against the legs or torso.

**PAUSE STRICT PUSH UPS: Athletes stay perform HSPU if their coach agrees.

___________________________________________________________________________________WEDNESDAY 190821

METCON: 

For Time:

21 Burpees

400 meter sprint 

REST 3 MINUTES

AMRAP 7 minutes:

9 Single Arm DB Push Jerks @ 50/35# or RPE 6 **

35 Double unders

REST 2 MINUTES

For Time:

400 meter sprint

21 Burpees

20 minute time cap!!

**INTENT: The goal of today’s metcon is to focus on a maintaining a high output with each segment of today’s workout.  Athletes should focus on pushing the pace as there are programmed rest periods in which the focus should be on decreasing HR and respiration rate

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. Frog pumps. 2-3 x 20 @ LIGHT  - FOCUS is keep a neutral torso position while pressing hips to the ceiling.  Keep ribs down at the top + squeeze glutes.

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THURSDAY 190822

METCON:   

10 Rounds For Effort:

100 meter row @ AFAP **

REST :15

Max set UB Banded mix grip pull ups **


REST :60 BETWEEN ROUNDS

20 minute time cap!!

**INTENT:  Goal today is for athletes to work at an RPE 8-9 for each set.  Intensity should be high AND repeatable.

**MIX GRIP PULL UPS: This is an “over/under” grip.  Athletes should switch hands each round and take each round until there is ~2 reps left in the tank.

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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FRIDAY 190823

STRENGTH:  Clean EMOM 8 minutes: 2 @ RPE 7.5

Athletes will complete 2 reps every minute on the minute for 8 minutes.  Athletes should use a weight that is ~RPE 7.5.

METCON:

For Time:

10 Ball slams @ 50/30#

10 Box jump overs @ 24/20”

20 Ball slams @ 50/30#

20 Box jump overs @ 24/20”

30 Ball slams @ 50/30#

30 Box jump overs @ 24/20”

10 minute time cap!

___________________________________________________________________________________SATURDAY 190824

METCON:

PARTNER WORKOUT!!

Athletes will alternate rounds in a you go, I go fashion until each athlete has completed 3 full rounds each.

6 Rounds For Time;

12 Bar over burpees 

10 Power snatches @ 95/65# or RPE 5

18 minute time cap!!

STRENGTH:  Reverse sled drag. 3 x 180 ft @ RPE 8

Athletes will complete 3 rounds of 180 ft.  Focus on driving through the mid-foot and keeping a slight torso lean forward.

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SUNDAY 190825

METCON:

Every 4 minutes for 20 minutes:

400 meter run @ G3

**INTENT: Athletes should focus on breathing ONLY through their nose while completing each work intervals.

STRENGTH:  KB Turkish get-up. 3 x 5 per @ RPE 5

Athletes will perform 3 sets of 5 UB reps.  GOAL for today is shoulder stability and time under tension.  Athletes should focus on quality movement, not loading!