Friday 8-2-19


Part 1: Strength

A. Hang power Clean; build to a tough triple
B. Push press; 3x3; rest 2 min
C1. DB squat snatch; 10 alt'ing reps x4; rest 1 min
C2. Two arm DB hang clean and jerk; 6-10 reps x4; rest 1 min

Part 2: Hard Intervals

2 sets @100% effort
100 double unders
25/20 cals assault bike
20 deadlift 225/155#
rest as needed to recovery bw sets

Part 3: Accessory

D1. Adductor side plank; 30 seconds x3/side; rest as needed
D2. Weighted sorensen hold; 30 secnods x3; rest as needed
D3. Slider hip extensions into hamstring curls; 5 reps x3; rest as needed
D4. L-sit; accumulate 30 sec for quality x3; rest as needed
D5. Arch body rock; 30 seconds x3; rest as needed


SCALED

Part 1: Strength

A. Hang power Clean; 3x3; rest 90 sec
B. Push press; 3x3; rest 2 min

Part 2: Hard Intervals

2 sets @100% effort
100 double unders (1-1-2 drill, single unders, speed steps counting 50 on one leg)
25/20 cals assault bike
20 deadlift 155/105#
rest as needed to recovery bw sets

Part 3: Accessory

C1. Adductor side plank; 30 seconds x2/side; rest as needed
C2. Weighted sorensen hold; 30 secnods x2; rest as needed
C3. Slider hip extensions into hamstring curls; 5 reps x2; rest as needed
C4. L-sit; accumulate 30 sec for quality x2; rest as needed
C5. Arch body rock; 30 seconds x2; rest as needed


ADDITIONAL SANCTIONAL VOLUME

Part 4: Biking

Outdoor bike riding 30-60 min

Part 5: Run/Grunt Tester

3 rounds for time:
Run 800m
3 legless rope climbs
50 foot heavy prowler push
50 foot heavy sled drag


Coaches Notes

Part 1:

Aim for the heaviest average load for the movements. These movements require more violent hip extension than full cleans or push jerk so make sure that you bring as much power and intensity to these movements.

Part 2:

The rest between these intervals will help you to move faster than if a workout is longer, continuous, and performed for time. As you go through this session try to be as fast as possible and maintain your output in the second interval. So instead of thinking as 100% effort as selling out to the point that you can't continue to exercise, think of your score for these intervals being the slowest of the two sets.

Part 3:

Accessory work here is designed to help with your core, hips, shoulders, and overall ability to move in space and create shapes. Make sure you stay engaged and give your best effort in this part.

Part 4

As the sport continues to grow and move outside and in new areas, it seems like the need to have ability on a bike outside is rising. This session is more focused on improving your skill on the bike at low to moderate intensities. You can do trail, road, playing with tricks, or just a leisure ride. Just build some volume and comfort with your ability on a bike.

Part 5

This is sport practice for in person events. Rope climbs, grunt work, and running are commonly tested movements at the Sanctional/Games level. So manage your energy and try to get the best score possible on the workout.