Tuesday 8-13-19


Part 1: Plyo’s + Hard Bikes

A. Box jumps; 5 reps @24"+ x4; rest as needed
B. Rebounding box jumps;
- 10 reps lateral x2; rest as needed
- 10 reps forward x2; rest as needed
C. Eccentric drops into jump landing position; Accumulate 8 reps @high height
+
Assault bike 20/15 cals @maximum sustainable effort
* 30 sec time cap
row 4 min easy recovery pace
x4


Part 2: Met-con

For time:
50 double unders
50 foot overhead walking lunge 95/65#
50 double unders
50 wall balls 20/14 10/9'
50 double unders


Part 3: Hard Rows

Row 15/10 cals @maximum sustainable effort
* 30 sec time cap
assault bike 4 min easy recovery pace
x4
+
10-15 min double under skill work


SCALED

Part 1: Plyo’s and hard bike

A. Box jumps; 5 high reps (jump off, but no rebound) x4; rest as needed
+
Assault bike 20/15 cals @maximum sustainable effort
* 30 sec time cap
row 4 min easy recovery pace
x2


Part 2: Met-con

For time:
15/10 cals assault bike
50 foot front rack walking lunge 95/65#
15/10 cals assault bike
50 wall balls 20/14 10/9'
15/10 cals assault bike


Part 3: Row sprints + DU skill work

Row 15/10 cals @maximum sustainable effort
* 30 sec time cap
assault bike 4 min easy recovery pace
x2
+
10-15 min double under skill work


ADDITIONAL SANCTIONAL TRAINING

Part 4: Running/Legless/Sandbag Test

4 rounds for time:
400m run
2 legless rope climbs 18' (3 to 15)
8 sandbag over the shoulder 150/100#


Part 5: Prowler and Sled Sprints

100y light prowler push @100% intensity
rest 5-10 min
x3 sets
+
100y light sled drag @100% intensity
rest 5-10 min
x3 sets


Coaches Notes

Part 1:

This segment begins with plyometric and bounding training. This should be a way to prime your system to be explosive and powerful for the intervals at the end of the part, but also an opportunity for you to work on your jump mechanics. Focus here should be on triple extension, maintaining a tight core, minimizing time on the ground, arm swing timing, and getting comfortable with jumping in the event this comes up for the open. Moving into the assault bike intervals you should be warmed up and feeling ready to be powerful and explosive. The pace you select should be one that allows you to maintain your power output as much as possible from set 1 to set 4. If you are unable to perform the prescribed amount of calories within the time window, you should perform these as 30 second bursts where you accumulate as many calories as possible within the time window.


Part 2:

This is intended to be a short and fast met-con to put your double unders and leg endurance to the test. After doing some hard fast intervals on the bike, the met-con will test your coordination with the rope and your ability to hit a big unbroken set on wall balls. For the best athletes, this workout will be fast and unbroken with a low three minute or potentially sub 3 possibility. For those of us not able to do that, especially after the intervals, think about trying to hit the double under sets with as few misses as possible and taking short breaks any time you have to put the bar or wall ball down. The test is designed to be quick so it would defeat the purpose to take too many rest breaks.


Part 3:

This final part is the same format as part one except that the machines have flip flopped. Ensure that you prioritize the maximal sustainable power over the work interval. I believe the row sprints are slightly less taxing than the assault bike sprints due to the number of contractions in the time frame, but that could be different for everyone. If you do notice that it is a bit easier than the part 1 intervals, try to use that as a motivational driver for more intensity to finish the session strong. After the intervals, I prescribed some additional double under skill work. With the open coming up in the next 8 weeks, it is imperitive that your double unders feel as good as possible. You can practice short fast sets, long sets, hand position, bounding mechanics, or a variety of other things to upgrade your confidence here. There won't be any double unders in the main body of the training this week so you can also add in a couple of these sessions throughout the week to keep touches on the skill.

Part 4:

This workout format is similar to 'first cut' from the games. The rope climbs being greater than 15 feet definitely seemed to impact people's ability to climb so if you have access to a high rope, use that. If the legless are going to be your limiting factor here, I'd recommend a fast pace through the sandbags, a sustainable run pace that allows you a quick transition to the rope, and then minimizing your rest time between the rope as much as possible to avoid getting to grip/pulling failure. Run your race and put up your best score.

Part 5:

These intervals are intended to be pretty intense. Depending on the surface of the field you are on, use a light implement that allows you to go as fast as possible. The rest times are long and should allow for more recovery so that you can continue to move explosively through all of the intervals. If you are starting to break down and aren't able to maintain intensity, then feel free to extend the rest times to maintain intensity.