WEEK OF 190805-190811

MONDAY 190805

STRENGTH:  Bench Press. 4 x 3 @ 85% or RPE 8.5

Athletes will work for 20 minutes to complete 4 sets of 3 reps at RPE 8.5 or 85%  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: 

For Time:

20 Strict Dips **

40 Alternating DB snatches @ 50/35#

500 meter row @ AFAP

10 minute time cap!

**DIPS: Athletes should us a band if they are unable to maintain position and form over the course of 20 strict reps.

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TUESDAY 190806

STRENGTH:  Back squat. 4 x 3 @ 85% or RPE 8.5

Athletes will work for 20 minutes to complete 4 sets of 3 reps at RPE 8.5 or 85%  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: 

3 Rounds For Time:

25 Russian KB swings @ 32/24kg or RPE 7 **

200 meter sprint

10 minute time cap!

**RUSSIAN KB SWINGS: The goal for athletes today is to use a HEAVY KB weight that will be challenging but will not take more than 2 sets to complete 25 reps!

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WEDNESDAY 190807

METCON: 

AMRAP 20 minutes: 

11 DB/KB Push jerks @ RPE 7 **

22 DB/KB Front squats @ RPE 7 **

400 meter run

**DB/KB PUSH JERKS:  Athletes should use a weight that will allow them to maintain a stable front rack position BUT also allow for full lockout of the elbow with each rep.

**DB/KB FRONT SQUATS: Athletes should use the same weight as the push jerks

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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THURSDAY 190808

STRENGTH:  Front squat. 4 x 3 @ 80% or RPE 8

Athletes will have 20 minutes to complete 4 sets of 3 reps at 80% or RPE 8.  The focus this week is about consistent position in the front rack under heavier loads.

METCON:   

EMOM 12 minutes:

EVEN :30 Max toes to bar + 6 Burpees @ AFAP **

ODD :40 Sandbag hold @ RPE 7

**TOES TO BAR:  Athletes should choose a rep range that will be repeatable for 6 total sets and work towards that number each set.  At the :30 mark, complete 6 burpees AS FAST AS POSSIBLE!!

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FRIDAY 190809

METCON:  

5 Rounds For Effort:

1 Deadlift @ RPE 9 **

7 Pull ups

:30 Max calorie Assault bike sprint

REST 2 MINUTES BETWEEN SETS

25 minute time cap!!

**DEADLIFT: Goal today is work up to a deadlift weight that will be challenging and close to a daily RPE 9.  Athletes need to consider THE VOLUME FROM THE ASSAULT BIKE WILL EFFECT THE DEADLIFT!!

**INTENT: Goal today is for athletes to work at a high intensity and practice the hinge position under fatigue!!

STRENGTH:

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

A1. Scap Push ups. 2-3 x 8-12 @ BW - GOAL is to allow for separation of the shoulder blades at the top of the movement and full squeeze at the bottom of the rep.

A2. Kneeling Landmine Press. 2-3 x 150 ft. @ RPE 6 - FOCUS is control to the shoulder with each rep and full extension at the top!

___________________________________________________________________________________SATURDAY 190810


METCON:

For Time: 

1 mile run

40 Power cleans @ RPE 6

160 Wall balls @ 20/14#

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 190811

METCON:

AMRAP 6 minutes:

11 Burpees

21 Overhead squats @ 45/35#

REST 1 MINUTE

AMRAP 5 minutes:

44 Burpees

44 Overhead squats @ 95/65#


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 last week should 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 last week should increase volume this week.  FOCUS is shoulder position and consistent control of the wrist.  Athletes should not choose a weight that will promote poor mechanics.