WEEK OF 190916-190922

MONDAY 190916

STRENGTH:  Back squat. 2 x 1  @ 85% or RPE 8

Athletes will work for 20 minutes to complete 2 sets of 1 rep at ~85% or RPE 8.  The GOAL for today is for athletes to work on control and speed at a relatively heavy weight.  DO NOT MAX out as we are testing on Saturday!

METCON: 

AMRAP 11 minutes:

6 DB snatches (R arm) @ 50/35# or RPE 6

24 Double unders

6 DB snatches (L arm) @ 50/35# or RPE 6

24 Double unders 

9 HSPU **

**HSPU:  Athletes should perform pause strict push ups if they cannot perform HSPU.    Athletes who are developing their HSPU capacity may use 2 ab-mats and should adjust to 6 reps.

_____________________________________________________________________________________

TUESDAY 190917

STRENGTH:  Bench Press. 2 x 1  @ 85% or RPE 8

Athletes will work for 20 minutes to complete 2 sets of 1 rep at ~85% or RPE 8.  The GOAL for today is for athletes to work on control and speed at a relatively heavy weight.  DO NOT MAX out as we are testing on Saturday!

METCON: 

For Time:

21 - 15 - 9

Overhead squat @ 115# or RPE 6

Wall ball @ 20/14#

10 minute time cap

___________________________________________________________________________________

WEDNESDAY 190918

STRENGTH:  Clean EMOM 8 minutes x 2 @ RPE 8

Today’s strength portion will be used to help warm up athletes for the metcon.  Athletes will complete 2 reps every minute on the minute for 8 minutes.  Athletes should use a weight that is ~RPE 8

METCON: 

Every 3 minutes for 15 minutes:

:30 Max calories **

3 Power cleans @ RPE 7

**POWER CLEANS: Use ~80 to 85% of the weight they used during today’s EMOM

**CALORIES: Coaches choice in which piece of equipment will be used today

_____________________________________________________________________________________

THURSDAY 190919

METCON:   

For Time:

200 ft. Carry @ RPE 7 **

200 meter sprint

10 Burpees

8 Banded strict pull ups

REST :60

2 Rounds For Time:

200 ft. Carry @ RPE 7 **

200 meter sprint

10 Burpees

8 Banded strict pull ups 

REST :90

3 Rounds For Time:

200 ft. Carry @ RPE 7 **

200 meter sprint

10 Burpees

8 Banded strict pull ups 

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. Bottoms up KB Carry. 2-3 x 150 ft. @ RPE 6 - Athletes should focus on shoulder position and consistent control of the wrist.  If athletes completed this last week, increase weight if possible OR complete 3 sets.

A2. Plank KB Pull Throughs. 2-3 x 10-14 @ RPE 6 - FOCUS is to keep hips parallel to the ground and stable in the shoulder position.  Athletes who completed this last week, should increase volume this week.

_____________________________________________________________________________________

FRIDAY 190920

METCON:

“Prep for the Test!”

AMRAP 20 minutes For Quality: **

30/20 Calorie row **

10 Slam balls @ 50/30#

15 Russian KB swings @ RPE 6

:60 High plank

10 Box jumps + step downs @ 24/20”

**INTENT: Goal of today’s workout structure is to have athletes move with quality to prepare for tomorrow’s 2 rep max test.  Athletes who are NOT testing tomorrow, can increase the overall intensity of today’s AMRAP.

**CALORIES: Athletes may choose between bike, ski, or rower for today’s metcon

___________________________________________________________________________________SATURDAY 190921

STRENGTH:   2 REP MAX TESTING DAY!!

  1. Find a 2 rep max Back Squat

  2. Find a 2 rep max Bench Press

___________________________________________________________________________________

SUNDAY 190922

METCON:

Every 3 minutes for 15 minutes:

35 Double unders

7 Hang power snatches @ 95/65# or RPE 6 **

21 Air squats

**INTENSITY:  Athletes should focus on using a weight that will allow for 7 unbroken reps each round.  Athletes may use weights that are lighter OR heavier than RPE 6, however the focus should be on unbroken reps!


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 :60 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 :60.

A2. Single arm farmer’s carry. 2-3 x 150 ft. per @ RPE 7 - FOCUS is keep a neutral torso position while walking.  Athletes should keep a slight bend in the elbow with the KB away from the body.