Jan 21, 2020
Strength
Front Squat
- build to a heavy 1 with a :03 descent and :03 pause
- drop 10% and do 2 sets of 3 reps with no tempo restriction
Strength Notes
Today’s strength is front squats. Your coach will take you through a thorough lower body warm up before you begin squatting. To warm up, at very light weights practice the tempo for one rep, then complete a few more reps normal speed to loosen up. Once you get to more moderate weights, simply do one rep at a time at the prescribed tempo. Pay attention to how quickly you stand up out of the bottom. If you stand up quickly, make a moderate jump in weight. If there is a bit of a grind on the way up, either make a small jump in weight or stop there. We don’t want to hit failure on any reps today. Once you have found your heavy single, take 10% off the bar and complete 2 more sets of 3 reps with no tempo restriction.
Conditioning
At 0:00, complete 3 rounds for time:
- 10 Dumbbell Thrusters (35/50)
- 60 Double Unders
At 8:00, complete for time:
- 30 Dumbbell Thrusters (35/50)
- 180 Double Unders
6:00 time cap
Conditioning Notes
Today’s workout consists of two task priority intervals. There is a 6:00 time cap on both workouts.
Choose a set of dumbbells that allows you to complete sets of 10 unbroken. The set of 30 in part 2 will get challenging, so if the sets of 10 in the first workout are very challenging, lower the weight a bit.
The double unders should be completed in under :45 in part 1. You may lower the number or perform single unders to accomplish this.
Jan 20, 2020
Strength
1a) Bench Press
1b) Supinated Strict Pull Ups
Strength Notes
Today’s strength consists of two exercises between which you will alternate for 4 working sets.
For the bench press, warm up to a weight that leaves you feeling like you could have completed a few more reps after that first working set. You will use that same weight for all 4 working sets.
The strict pull ups will be completed with an underhand grip. Complete anywhere from 6-10 reps. Don’t reach failure on any set trying to get the higher end of the rep range. You may use a band for assistance or switch to ring rows.
Conditioning
For time:
- 30 Burpees
- 50/40 Calories
- 50 Abmat Sit Ups
- 15 Bar Muscle Ups
- 50 Abmat Sit Ups
- 50/40 Calories
- 30 Burpees
18:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of 4 different exercises. There is an 18:00 time cap on this workout.
The burpees should take no longer than 1:30 on both ends of this workout. Adjust the number of reps if needed.
The calories may be completed on a machine of your choice. They should take no longer than 4:00 each time. Adjust the number of calories if needed.
The sit ups should take no longer than 2:00. Adjust the number of reps as needed.
The bar muscle ups should be done in no more than 3 sets. You may switch to any pull up variation. Choose a number of pull ups that allows you to complete the reps in no more than 3 sets.
Jan 19, 2020
Conditioning
With a partner, one person working at a time, at 0:00 complete:
- 80m Dumbbell Front Rack Walking Lunge (35/50)
- 80 Power Cleans (105/155)
- 80m Dumbbell Front Rack Walking Lunge
At 18:00, complete:
- 70/50 Calories
- 150 Air Squats
- 70/50 Calories
12:00 time cap on both workouts
Conditioning Notes
Today’s workout consists of two task priorities to be completed with a partner. Throughout the workout, only one athlete will be working at a time.
For the lunges, choose a weight that allows you to complete 10m relatively quickly. You may switch whenever you like, but we recommend switching every 10m.
Choose a weight on the power cleans that allows you to complete small touch-and-go sets or very quick singles. You may switch athletes whenever you like, but as a team, you should be able to complete at least 10 reps each minute. If not, lower the weight.
The calories should take 4:00 or less. Adjust the number as necessary. You may use any machine you’d like, but both partners must use the same machine.
You must switch every 15 reps on the air squats.
Jan 19, 2020
Microcycle Preview
- Monday: partner workout
- Tuesday: bench press
- Wednesday: front squat
- Thursday: upper-body strength
- Friday: clean
- Saturday: team workout
Jan 17, 2020
Conditioning
In a team of 3, complete for time:
- 400m Run together
- 150/120 Calories
- 120 Burpees over the Bar
- 150 Thrusters (65/95)
- 120 Burpees over the Bar
- 150/120 Calories
- 400m Run together
36:00 time cap
Conditioning Notes
Today’s workout is a task priority to be completed in a team of 3. The runs will be completed together as a team. All other exercises will be completed with one athlete working at a time and the other two resting. You may break the reps up however you like.
The runs should be completed in around 2:00. If it will take your team much longer than that, adjust the distance.
The calories should be completed in 6:00 or less. Each individual gets twice as much rest as work time, so push the pace a bit more than normal but don’t sprint so hard you can’t recover.
The burpees should also be completed in 6:00 or less. Same strategy as the calories applies here. Push the pace a bit because you get a decent amount of rest between work intervals.
The thrusters should be light and completed in at least sets of 10. If you cannot sustain 5 sets of 10 unbroken, lower the weight.
