WEEK OF 190826-190901

MONDAY 190826

STRENGTH:  Back squat. 3-4 x 1-2 @ 88% or RPE 8.5-9

Athletes will work for 20 minutes completing 3-4 sets of 1-2 reps at RPE 8.5-9 or 88%.  If weights are moving easy in the 3rd set, complete a 4th.  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 thrusters @ 75/55# or RPE 5 + 20 Double unders

ODD REST

**INTENT: Goal for today is ~:50 to :60 of consistent high intensity.  Focus on using recovery minutes to bring down HR and slow respiration rate.

**THRUSTERS: Choose a weight that will allow for :30 of continuous movement.  Athletes should move at ~85% as :30 is longer than you think :)

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TUESDAY 190827

STRENGTH:  Bench Press. 3-4 x 1-2 @ 88% or RPE 8.5-9

Athletes will work for 20 minutes completing 3-4 sets of 1-2 reps at RPE 8.5-9 or 88%.  If weights are moving easy in the 3rd set, complete a 4th.  The GOAL for today is for athletes to have ~2 reps left in the tank with each sets.  Focus on a strong position.

METCON: 

4 x 500 meter row @ Gear 3

REST 2 MINUTES BETWEEN ROUNDS

**INTENT:  Athletes should focus on controlled breathing efforts with each intervals.  Intensity should be high as long as athletes breathe ONLY through their nose.

25 minute time cap!!

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WEDNESDAY 190828

METCON: 

3 Rounds For Effort:

12 Lateral box jump overs @ 24/20” **

7 Deadlifts @ 245/165# or RPE 8

9 Strict pull ups

REST 3 MINUTES

20 minute time cap!!

**INTENT: Focus for today is calculated movement under fatigue.  

**BOX JUMP OVERS:  Athletes should practice jumping over the box completely if they are capable of doing so.

**DEADLIFTS: Athletes should choose a weight that will challenge their position, but not break down over the course of 3 rounds.  Today is intended to be a heavier day, so athletes may go above 245/165# as long as their coach agrees.

**PAUSE STRICT PUSH UPS: Athletes should use a band if they cannot complete 3 rounds of 9 with perfect form.  Ribs down, eyes up, and butt squeezed!

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 to :45 per - Athletes should focus on keeping their top leg on the bench and maintaining a stable shoulder.  Athletes who completed this last week may increase duration to :45.

A2. Frog pumps. 2-3 x 20 @ MODERATE  - FOCUS is keep a neutral torso position while pressing hips to the ceiling.  Keep ribs down at the top + squeeze glutes.  Athletes should focus on a small weight increase from last week.

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THURSDAY 190829

STRENGTH:  Snatch EMOM 8 minutes x 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:   

3-4 Rounds For Effort

:15 Max effort Assault bike

10 Toes to bar **

:15 Max effort Assault bike

**INTENT: Goal for today is to practice toes to bar under fatigue.  Focus on good mechanics and work within your range

**TOES TO BAR: Athletes should choose a number that they can complete in 1-2 sets each time

REST 2 MINUTES BETWEEN ROUNDS

20 minute time cap!!

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FRIDAY 190830

METCON:

For Time:

100 Double unders

400 meter sprint 

REST 3 MINUTES

In 7 minutes: Build to a 2RM Squat clean

REST 2 MINUTES

For Time:
400 meter sprint

100 Double unders

20 minute time cap!!

STRENGTH:

A1. Straight arm Matador Tuck Hold. 2-3 x :45 to :60 @ BW - GOAL is to keep ribs down and focus on supporting weight in a locked out arm position

___________________________________________________________________________________SATURDAY 190831
METCON:

PARTNER WORKOUT!!

Athletes will alternate rounds in a you go, I go fashion until each athlete has completed 6 full rounds each.

12 Rounds For Quality:

5 Sandbag cleans @ RPE 7

200 ft. Sandbag carry @ RPE 7

5 Strict Matador Dips **

30 minute time cap!!

**DIPS: Athletes may add weight to the dip if they want to increase intensity 

STRENGTH:  Sled March. 3 x 180 ft @ RPE 8.5

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 190901

METCON:

For Time:

21 - 15 - 9

Wall ball @ 20/14#

Power clean @ 115/85# or RPE 6

10 minute time cap!!

STRENGTH:  KB Turkish get-up. 3 x 6 per @ RPE 5

Athletes will perform 3 sets of 6 UB reps.  GOAL for today is shoulder stability and time under tension.  Athletes should focus on quality movement, not loading!