I am away this week, class schedule will stay the same but I am counting on
you guys to get the work done and rely on yourselves and each other to push
through and put your experience to work. In years past I’ve had other
coaches come in to take my place but all of you have been with me long enough
to know what I expect and this is a good opportunity to show that you are not
new athletes and that you have pride in what you know and integrity in the way
you perform. You all know the standards I expect and want you to hold
yourselves to. You all know the basic template of the class and how it
should flow with time allotted for a warm up, instruction, testing of loads and
then the workout, we typically close out each class with some strength work and
this week is no different. Do this all with time and respect in mind and
leave the room clear and ready for the next group and as you found it. I
have asked a few people in each class to help with the flow and they will be
able to help with scaling questions, equipment issues and running the clock but
help each other out this week, work as a group and get through it. Mike
and Dave will be around but will not be completely instructing like I do.
If you need anything obviously find them but I am looking for you guys to use
our class times effectively and think of these days as somewhat of a controlled
open gym period, workouts including warm ups and explanations are below and I’m
looking forward to hearing about how well you all worked together and
seamlessly got through the programming. Have fun but work hard, yes this
is a test, everything is a test.
Monday July 15 2019
–
Class at 5PM and 6PM
Warm Up:
Run 800M
Then as a group:
3 Rounds of:
12 Jump Squats
9 Pushups
60 Mountain Climbers
Conditioning:
4 Minutes to
Complete:
27 Power Cleans 95/65
27 Lateral Burpees
over the bar
Max Bike Calories
Rest 4 Minutes
4 Minutes to
Complete:
21 Power Cleans
115/75
27 Lateral Burpees
over the bar
Max Bike Calories
Rest 4 Minutes
4 Minutes to
Complete:
15 Power Cleans
135/95
15 Lateral Burpees
over the bar
Max Bike Calories
Goal: Roughly 25/20+
Calories each interval
Each 4 minute interval is ending with as many calories as
possible on the bike each time. This will end up being your score when all
three intervals are added together so don’t give in to the urge to go easy here
and really push yourself to the end knowing that you have that full 4 minutes
of rest following your all out effort. As for the weight on the power
cleans each time we are looking to increase the load as the reps decrease each
interval but the challenge to finish the work quick enough to gain a
respectable score will remain throughout as fatigue sets in. Try to do
just that and challenge yourself on the weights, for most of you this is very doable
unbroken, not easy but doable and with some mental toughness you will make it
happen. If we are thinking about scaling, each set of power cleans should
not need to be broken up into more than 2-3 sets if we can live with that and
return to the bar quick enough then that is the weight to go with if you think
you will need to break things up more than that you should be scaling to an
appropriate weight that will allow for no more than 2 breaks during the
cleans. Newer athletes may choose to stay at the same weight throughout
the entire workout but as power cleans reps decrease your time on the bike
should most definitely grow so make sure your score is representing just that
and don’t let your workout suffer by coasting by, the goal here is max intensity
for 4 minutes and recover quickly so we can repeat that effort. Make it
suck…These burpees are to be done laterally over the bar and again it is
tempting to pace yourself here especially after a big set of cleans but this 4
minutes moves fast so holding back here will not leave much time for calories
so just put your head down and get it done.
Logistically we should be splitting the group by having half
of you guys start your rounds with a running clock on the 0:00,8:00 and
the16:00 and the other half of you beginning at 4:00,12:00 and the 24:00
resting your 4 minutes while the other group works, this way less bars and
bikes are needed to be set out, pair up with someone who works like you and
challenge each other. I’ve assigned a few people in each class to help
make things flow well so look to them for any further instruction, help and to
keep things moving well. Have fun.
Strength:
Strict press
7-7-7-7-7
Finish class with some strength sets of strict press, with
these sets of 7 we are looking to make all our sets count so do not begin
counting your sets until those reps of 5,6,and 7 are difficult to get through –
rest completely (roughly 2 mins) between sets so that a true effort can be
given each time and it is up to you as to whether we use this opportunity to
work on our clean taking it from the floor or take each set from a rack, either
way, 5 sets of 7 and your are done.
Wednesday July 17
2019 –
Class at 5PM and 6PM
Warm Up:
Run 400M Then as a
group:
3 Rounds of
5 Inch worms
5 Rollowver v-sits
5 Medball situps
5 Burpees
Conditioning:
5 Rounds for Time of:
Run 400M
30 Wallballs
30 Box Jumps
A longer conditioning piece here with our goal being to get
the work completed in under 30 minutes. Keep this in mind while
approaching this one being mindful of what that allows for each round to take,
we should easily be able to get this work done if we keep our rounds
consistently under 6 minutes with some of you easily maintaining around a 5
minute round throughout. It can be tempting to come out fast on this one
which almost always proves a mistake once fatigue sets in and we start seeing
those rounds get longer and longer each time. We have a decent amount of
reps here with total of 150 wallballs and box jumps wrapped up in some short
running so a better approach would be a steady pace throughout, with
controlled, well thought out breaks on the wallballs and box jumps looking up
and taking note each time you complete your box jump sets and pacing yourself
in a way that allows for you to maintain a pace and mantra of “Just keep
moving” for the entire workout. Time cap is 30 Minutes and this will test
a good amount of you but push through and stay confident in your strategy
throughout. Remember to hold the standards that you have all heard a
million times - Squat to depth on those wallballs and shoot for the tops of the
poles and make sure we are coming to a full stand presenting our hip at the top
of each box jump. No one is impressed that you finished the workout by
shorting every range of motion along the way but be sure, they are all talking
about it and rolling their eyes...
Strength:
Weighted Strict
Pullups
3-3-3-3-3-3-3
*If you have less
than 3 Unbroken Strict Pullups: Accumulate 40 strict pullups
Really test yourself with this here don't just grab any
weight and go for it, if you were doing sets of 3 on your back squat you would
not put an empty bar on your back and call it a set so don't do that with a
light dumbell on these, let these sets do what they are intended to and get stronger
by adding some true load. Those of you that are proficient at strict
pullups should not be afraid of adding a good amount of weight here its only 3
reps so if you can complete 4 with any given weight, its too light, feel out
some lighter stuff but don't start counting these reps until it is challenging
for all 3. If we are unable to do 3 unbroken strict pullups yet we are using
this time to accumulate 40 Strict Pullups (unweighted) in singles – If we have
not yet gotten an unassisted strict pullup lets use band here and accumulate
the 40 pullups with that, choose a band that does not allow for more than 5
reps at a time resting completely between so we are getting all quality reps
passing through the full range of motion. As always full extension at the
bottom, chin over the bar at the top.
Friday July 19
2019
Class at 5PM
Warm up:
Can
be done in wrestling room or weight room (no street shoes on mat)
5
Rounds as Group of:
50
foot Bear Crawl
50
Foot broad jumps (every 5 Broad jumps perform 3 Burpees)
Conditioning:
As Many Rounds as Possible in 16 Minutes of:
48 Double Unders
36 Alternating
Dumbell Snatches 50/35
18 Toes To Bar
This is pretty
straight forward here, we should be moving through this work with a pace we can
live with, very easy to come out a bit hot on this and soon realize that 16
minutes is a long time for this kind of thing.
I would be looking at the double unders as my relaxed portion of the
workout and trying to stay at an even but harder pace through the other two
movements. Both the toes to bar and
snatches can be a bit taxing on your heart rate so make sure we are breathing
throughout and like I said before working at a pace we know we can maintain and
not one that will inevitably force us to crash and burn. If we are someone who has never gotten our
toes to the bar we should be doing medball situps here instead. Anyone who is in between and unsure if they
should scale down to situps should ask themselves if they can keep each toe to
bar round to 4 sets or less if not they should be on the medball situps. Make sure we are keeping that Dumbell close
to our bodies on the way up and truly pulling our selves under it in that
receiving position, this is a decent amount of volume in the end on snatches so
we want to make sure we are moving safe and efficient. If we are not quite there on double unders
sub in 100 singles and if we are someone who is in between and getting better
each time we practice give yourself a minute each round to practice and attempt
to reach the 48 if you’re not quite there move on after a minute of honest
practice.
Strength:
Deadlift
7-7-7-7
Safety is first
priority here and we are not looking to set any new records here. I would make sure I am building to my
moderately heavy set of 7 before counting my working sets and then
beginning. We have recently tested our
10 rep max so that number should be fresh in our heads. If it was a true 10 rep max I would suggest
starting there and possibly even remaining at that weight for all four sets of
seven. If we do not know where we stand
in that respect, move by feel and record your results so we know better next
time. This should take no longer than 16
Minutes to work through.
Saturday July 20 2019
Class at 8:30AM
Warm Up:
Run 1 Mile then:
With an empty barbell
complete 3 Rounds of:
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Burpees
Strength/Conditioning:
For Time:
Run 800M
100 Airsquats
25 Shoulder to
Overhead
100 Pushups
75 Hang Power Cleans
200 Walking Lunge
Steps
25 Shoulder to
Overhead
Run 800M
*115/75
Longer grind here
with a relatively light barbell, we should definitely be pushing the pace to
see what we can do but also approaching each movement with a bit of a
plan. Going to failure at any point
would be a mistake as it will end up taking us longer to return to the movement
than if we stopped 3-5 reps ahead of time took a short planned break and got
right back to work. Scale the barbell
according to our overhead abilities here.
If you can safely get through 10 Shoulder to Overhead with this weight
fresh than I would push to use the 115/75 if not, you should be choosing a
weight that you can. You all know how
Saturdays go so attack this one with our typical sense of urgency and then you
are out of there. Have fun work hard and
I’ll see you Monday.
