WEEK OF 190909-190915

MONDAY 190909

STRENGTH:  Bench Press. 2-3 x 1  @ 93% or RPE 9

Athletes will work for 20 minutes completing 2-3 sets of 1 rep at ~93% or RPE 9.  The GOAL for today is for athletes to move weights constantly and confidently.  If weights are moving easy after 2 sets, athletes should complete a 3rd set.  Aim to have ~1-2 reps left in the tank.


METCON: 

2 x 1000 meter row @ GEAR 4 **

REST 1:1

20 minute time cap!!

**INTENSITY:  Athletes should focus on maintaining a high intensity with each interval, utilizing GEAR 4 breathing.  Gear 4 is a nasal inhale + mouth exhale.  This breathing pattern will allow for a higher output overall.  

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TUESDAY 190910

STRENGTH:  Back squat. 2-3 x 1  @ 93% or RPE 9

Athletes will work for 20 minutes completing 2-3 sets of 1 rep at ~93% or RPE 9.  The GOAL for today is for athletes to move weights constantly and confidently.  If weights are moving easy after 2 sets, athletes should complete a 3rd set.  Aim to have ~1-2 reps left in the tank.

METCON: 

AMRAP 15 minutes:

12 Pull ups **

400 meter run

12 Sandbag squats @ RPE 7 **

**PULL UPS: In preparation for the Open, athletes may use any style of pull up they choose.  The main point of emphasis however should be on completing reps with perfect technique.  Athletes are encourage to use a band if they are still build strength and capacity with their pull-ups.

**SANDBAGS: Athletes should choose a bag that will allow for 10 unbroken reps.  They may also choose to use a heavy KB and perform a goblet squat as an alternative.

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WEDNESDAY 190911

METCON: 

2 Rounds For Time:

500 meter row @ G3

40 Alternating DB snatches @ 50/35# 

20 Lateral Box jump overs @ 20” - FOR EVERYONE **

REST 3 MINUTES BETWEEN ROUNDS


20 minute time cap!!

**BOX JUMPS:  Athletes should focus on consistent pace with each rep.  20” will allow some athletes to clear the box in one jump and maintain a high output with 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 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 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.  

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THURSDAY 190912

METCON:   

“It gets heavier as the rounds go on!”

AMRAP 10 minutes:

25 Double unders

3 Full cleans @ 135/95# or RPE 5

25 Double unders

6 Full cleans @ 135/95# or RPE 5

25 Double unders

9 Full cleans @ 135/95# or RPE 5

25 Double unders

3 Full cleans @ 155/115# or RPE 7

25 Double unders

6 Full cleans @ 155/115# or RPE 7

25 Double unders

9 Full cleans @ 155/115# or RPE 7

25 Double unders

3 Full cleans @ 175/135# or RPE 7

25 Double unders

6 Full cleans @ 175/135# or RPE 7

25 Double unders

9 Full cleans @ 175/135# or RPE 7

25 Double unders

Max cleans in the remaining time @ 195/155# or RPE 9

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FRIDAY 190913

STRENGTH:  Snatch EMOM 8 minutes x 2 @ RPE 8

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

METCON:

Every 2 minutes for 12 minutes: 

10 Russian KB Swings @ 32/24 or RPE 7

10 DB Thrusters @ RPE 6

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SATURDAY 190914

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 Effort:

18/15 Assault Bike Calories **

10 Deadlifts @ 225/155# or RPE 7

21 Wall Balls @ 20/14#

24 minute time cap!!

**ASSAULT BIKE:  Athletes should focus on maintaining a high intensity with each interval.  They may choose 18/15 calories OR :60 max effort.  Regardless of the duration, athletes should continue to work at a high capacity each round!

STRENGTH:  Reverse sled drag. 2 x 180 ft @ RPE 8

Athletes will complete 2 rounds of 180 ft.  Focus on driving through the mid-foot and keeping a slight torso lean forward.

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SUNDAY 190915

METCON:

For Time:

5 Rounds For Time:

8 Toes to bar

8 Shoulder to overhead  @ 135/95# or RPE 6 **

8 Strict Chin ups **

REST :60  BETWEEN ROUNDS

**SHOULDER TO OVERHEAD:  Athletes will use a barbell for shoulder to overheads today.  They may perform a push jerk or push press.

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.  Athletes should not choose a weight that will promote poor mechanic

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.