3:00 erg warm up or 400m run
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10 Spiderman + Twist
5 Inch worm
10 Plank shoulder tap
10 Lunge (5 each leg)
5 Wall Squat (facing wall, as close as possible)
2 rounds
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With barbell
3 Front Squat
3 Push Press
6 Front rack lunges
2 rounds cued up by Coach to ensure quality movement.
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Begin loading bars and setting up racks for strength work.
Every 2:30 for 5 sets execute 5 heavy Front squats
)
All squats today should be working sets. Consider 18/20 RPE, maybe 1 rep left in each set if it was asking you for max reps.
RX Conditioning: (Approx. 17:00 with setup)
10 Front Rack Lunge (95/65lb.)
10 Push Press
10 Bar facing Burpee
1:00 Rest
5 rounds for time.
This workout is meant to be on the “lighter” side. You should know you can go from Front rack lunges right in to push press to start the workout, if there is doubt then it is simply too heavy for today. The working portion of the round should not take you longer than 1:30, if you go too long you should consider a scaled option.
Intermediate:
10 Front Rack Lunge (75/55lb.)
10 Push Press
10 Bar facing Burpee
1:00 Rest
5 rounds for time.
Baseline:
8 Front Rack Lunge (55/35lb.)
8 Push Press
8 Bar facing Burpee
1:00 Rest
5 rounds for time.
Cool Down:
3:00 easy bike or row or ski
+
1:00 Pigeon stretch each side
Today’s training is a squatting and pressing emphasis. The strength work is here to create an informal baseline so we can introduce some tests next week to focus the training around throughout the next 6-8 weeks. The goal is for all sets to be working sets. The conditioning is a combo barbell movement of lunges and push press. Due to the squatting prior, the athletes should feel pretty primed and prepped for the loading of the lunges. The stimulus here is for the athletes to move steadily until the rest. If they need to break up the work more than 1x in each round on the barbell they will be resting too much, this one will sting a bit.