Wednesday 8.28.19


Part 1: Deadlift Speed Endurance

Deadlift; 30 AFAP 155/105# x2; rest 3 min bw sets

Part 2: Doubles + Dumbbells

3 rounds:
7 DB power cleans 50/35#
28 double unders
rest as needed to recovery
3 rounds:
10 DB hang split snatch
28 double unders
rest as needed to recovery
3 rounds:
5 DB devils press
28 double unders

Part 3: Thruster Speed Endurance

B. Thrusters; 30 AFAP 95/65# x2; rest 2 min bw sets


SCALED

Part 1: Deadlift Speed Endurance

Deadlift; 30 AFAP 155/105#

Part 2: Doubles + Dumbbells

3 rounds:
7 DB power cleans 50/35#
28 double unders
rest as needed to recovery
3 rounds:
10 DB hang split snatch
28 double unders
rest as needed to recovery
3 rounds:
5 DB devils press
28 double unders

Part 3: Thruster Speed Endurance

B. Thrusters; 30 AFAP 95/65#


ADDITIONAL SANCTIONAL TRAINING

Part 4: Ruck

Hike 90 min continuous with 40# external ruck sack.
Jog 1 min out of every ten


Coaches Notes

Part 1

The goal of this is to move at full speed and unbroken reps. For most poeple, I believe this weight should be under 50% of your one rep max deadlift and should allow you to move quickly and try to make it to the finish without needing to put it down or slow your rep speed. This is a movement that could come up in the open at a light load and being faster per rep can help you get a better score. That being said, focus on your positions being tight and safe while you are moving quickly. Don't sacrifice your posture just to move quickly.


Part 2:

The goal here is to work on your double unders under fatigue. If past years' tests are an indication of future years' programming, double unders are almost certainly coming up in the open. Between now and then we will practice doing them in low rep multiple round workouts as well as chippers with larger numbers per set. This session is aimed to help you focus on transitioning quickly working on unbroken sets of double unders when your arms fatigued from gripping and moving external load.


Part 3:

Same strategy here as was for deadlifts. I think the likelihood people can do this unbroken and fast for both sets is a little bit less likely than for the deadlifts. But, I am biased because I wasn't able to in my second set, I was slowing down a lot per rep. So, aim for fast and unbroken, if not, do the set for time and try to keep rest times as short as possible.

Part 4:

Weighted vest running has been a common prescription in my programs. However, ruck running has not been as commonly prescribed. After the ruck sack being used at the games and at a sanctional, I think it's necessary for us to put some practice into running with external load. This session is a lower intensity build up to help condition the body to tolerate more intense sessions as we progress through next season.