Friday 8-16-19


Part 1: DB Variation EMOMs

EMOM 12 min:
1- 4-8 Two arm DB squat clean thrusters 50/35#
2- 25 foot two arm OH DB walking lunges 50/35#
3- 6-10 DB step overs 50/35#
+
EMOM 12 min:
1- 4-8 Single arm DB squat snatch
2- 25 foot DB walking lunges farmers hold 50/35#
3- 6-10 alt'ing DB front rack step ups 50/35#

Part 2: Barbell Strength + Cycling

A. Squat clean and jerk; 3-5 singles @87+ % 1rm from testing; rest as needed
B. Squat snatch; 12 AFAP @85% 1rm from testing
C1. OHS 135/95#; 30 seconds max reps; rest 1 min x1
C2. Thruster 135/95#; 30 seconds max reps x1
D. Back squat; 3x3; rest 2 min

Part 3: Accessory

E. Adductor Side plank; 40 seconds x2-3/side; rest 30 sec bw sides
F1. Arch body rock; 30 seconds x2-3; rest 30 sec
F2. Hollow body hold; 60 seconds x2-3; rest 30 sec
F3. Butterfly sit ups; 15 reps x2-3; rest as needed
F4. Negative GH raises; 3-5 reps x2-3; rest as needed


SCALED

Part 1: DB Variation Play

EMOM 6 min:
1- 4-8 Two arm DB squat clean thrusters 35/20#
2- 25 foot two arm OH DB walking lunges 35/20#
3- 6-10 DB step overs 35/20#
+
EMOM 6 min:
1- 4-8 Single arm DB squat snatch 35/20#
2- 25 foot DB walking lunges farmers hold 35/20#
3- 6-10 alt'ing DB front rack step ups 35/20#

Part 2: Barbell Strength + Cycling

A. Squat clean and jerk; 3-5 singles @87+ % 1rm from testing; rest as needed
B. Squat snatch; 6 singles for quality @85% 1rm from testing
C. Back squat; 3x3; rest 2 min

Part 3: Accessory

D. Adductor Side plank; 40 seconds x1-2/side; rest 30 sec bw sides
E1. Arch body rock; 30 seconds x1-2; rest 30 sec
E2. Hollow body hold; 60 seconds x1-2; rest 30 sec
E3. Butterfly sit ups; 15 reps x1-2; rest as needed
E4. Negative GH raises; 3-5 reps x1-2; rest as needed


ADDITIONAL SANCTIONAL TRAINING

Part 4: Biking

Bike 20 min time trial outdoors on road
* record peak heart rate, total distance covered, average heart rate, average MPH
(C2 bike scale if you don't have access to proper road track)

Part 5: Strength

A. Farmers walk; 50 feet heavy x5; rest 2 min
B. Bench press; 5, 4, 3, 2, 1; rest 2 min
C. Two arm DB power cleans; 10 reps x4; rest 2 min
D. Pegboard; accumualte 10 reps not for time


Coaches Notes

Part 1:

This emom structure is to build some volume and practice with variations of DB movements that could potentially come out in the open or a qualifier setting. The emom should allow you to maintain game day movement speed without exhausting you for the rest of the session. So select the number of reps of each movement based upon that information. Fast and smooth all the way through.


Part 2:

Clean and jerks - Barbell strength. Goal weight is the percentage written in the program, but depending on the day and how your body is feeling make adjustments up if that is too light and down if it's too heavy to make with quality.
Snatch - Aim for no misses, limited rest time, and quick set ups.
Thruster/OHS - As many reps as you can in 30 seconds. It's only one time through so try to work as fast as you can as if you were practicing a finishing kick in a met-con.
Back squats - Same loading across, not maximal weight for the day.


Part 3:

Some core work to act as accessory work and a cool down from some of the loading and intensity from the earlier two parts. Try to stay focused on maintaining tension, breathing through your brace, and staying engaged with the work.

Part 4:

This week on the bike we are going to try to push the intensity. In the previous weeks we were mostly just accumulating some volume and getting practice, but now I want to see what happens when people try to bring a little bit more intensity to the session. The best metrics would be some form of GPS or technology that attaches to the bike, but if you don't have that try to get some heart rate data so you have some metrics to work with in the future.


Part 5:

This part is accessory strength and skill work of movements I want sanctional level athletes to hit for competition preparation. Take A and B as heavy as you can for the day. For C/D think of those as more skill components and work through them with a focus on your positions, speed, and efficiency.