Monday 11th September
10 KB good mornings
10 goblet squats
5 Hr burpees
Tempo Front Squat
6×2 @80% of 1rm
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
Tempo= 3 down 0 pause 1 up
Continuing with our front squat cycle. Athletes have more of an accessory session working tempo front squats. We are looking for athletes to complete a 3 second negative to the bottom of the squat without pausing they will come straight out the bottom and complete the rep. We are looking at speed coming out the bottom of the squat.
Coaching the movement:
Maintaining a high front rack position, athletes will need to brace their midline as tight as possible. With the first movement almost hinging from the hip sending hips back and down then bending from the knee. Leading with chest and elbows out the bottom of the squat. Make sure athletes are being relentless with their front rack position.
Deadlifts B: 80/52.5 G: 100/70
Today athletes are retesting our focus workout. We should be hopeful for many pb’s due to the volume of deadlift and posterior chain work we have completed over the recent period. Athletes will know how this workout feels in which case they should look to push the burpee pace and recover during the deadlifts. Recommend small manageable sets on the deadlifts.
Tuesday 12th September
2 mins DU practice
1) HS hold 15 seconds x2,
2) HS hold lowering to bottom of kip x5,
3) Kick out on floor,
4) HSPU x 5 reps
Empty barbell complex:
5 deadlifts, 5 deadlift shrug, 5 power cleans. X3
3rft (CAP 15min)
3 rounds of
6 Power Cleans B: 42.5/30 G: 70/47.5
Our workout today is a total of 3 rounds consisting of 150 DU buy in to each round. Once completed the DU buy in athletes will look to complete 3 additional rounds of HSPU and power cleans. Athletes will need to move fast through movements in order to complete required work.
2 Seated Box Jumps (As high as possible) + 1 Broad Jump (As far as possible)
(Seated box jump: Sitting on low box ,jumping to high box)
Rest 45 secs between rounds
Athletes have some plyometric work for our movement piece in addition to our workout. We have previously completed this plyometric cycle. Athletes will complete 2 seated box jumps, going from a low box to a high box. Once athletes complete the second and step down to the box they will immediately go into a ME broad jump. We are looking for athletes to have as little contact with the ground as possible going from the high box into the broad jump.
Wednesday 13th September
10 med ball sit ups
10 Med ball thrusters
10 kips on PU bar
Clean and Jerk
20 mins to work up to a new 1RM
Today is the final day of our olympic lifting cycle. We are finishing this off with a retest of 1rm clean and jerk. Make sure athletes are taking time in their set up before attempting a lift. We need continue to coach athletes in being patient throughout the lift. As soon as athletes begin to rush lifts athletes will likely fail.
Coaching the movement:
From setup of the clean, similar to the snatch, hips and shoulders will rise to the knee at same time. Past the knee athletes will shrug shoulders, pulling elbows underneath the bar, punching them through hard and fast. Split jerk (spend at least 4 mins going through this movement). Emphasis should be in the dip + drive phase staying tall. Upward phase through full extension, pressing under the bar splitting legs wide landing with bend in front and back knee, punching head through the arms overhead.
For Time (CAP 8min)
Thrusters B: 35/25 G: 42.5/30
Today’s workout is a short time cap in which athletes may struggle to complete. We need to be briefing large volume of reps per set throughout each movement. Athletes should look to considerably scale this workout to something manageable for themselves. Athletes should know that going from the V-Ups it will make the following movements much more difficult.
Thursday 14th September
Run 500m with med ball 9/7
3x 10m shuttle run
8 Hr push ups
10 med ball cleans 9/7
4×2 @87.5% of 1rm
2×10 @70% of 1rm
0:00, 2:00, 4:00, 6:00, 8:00
Athletes are benching pressing for today’s strength component. Similar to previous sessions we have several heavy sets with low volume, followed by a couple of lighter, higher volume sets. Athletes today have relatively heavy weight for each set in regards to the working percentage.
Coaching the movement:
Laying completely flat on the floor. Hands should be about a thumb distance from shoulder width. Keeping elbows close to the body, athletes will bring the bar down to the chest at nipple height. Pressing straight back up in a vertical plane.
Every 3min x 4 rounds
ME Wall Balls 9/7
1 minute rest between rounds
Score = total Wall Balls
Our workout today athletes will be looking to score max reps of wall balls. With a running clock of 3 minutes athletes will sprint 200m then look to complete ME set of wall balls in the remainder of the 3 minutes. Our score will be the total number of wall balls completed from each round.
Friday 15th September
3 pull ups
16 jumping lunges
16 mountain climbers
18 OH Barbell Lunge B: 35/25 G: 52.5/35
3 Bar Muscle Ups – Scale to 3 Pull ups and 3 Press ups for every rep
Athletes have a long AMRAP today, where the intensity is likely to fluctuate. Athletes heart rate will be high early on when running. They are likely to have to break the OH lunges up as they are at a moderately heavy weight for a relatively high volume of reps. This will make the Muscle ups that bit harder when the shoulder are fatigued. Athletes should look to break this work up and have consistent rest when needed.
Tabata Hollow Rocks
Tabata Sit Ups
We have a midline session as our accessory work today. Athletes are to complete a full tabata of hollow rocks. Followed by 2 minutes rest, then a full tabata of ab-mat sit ups. This is a very anterior based midline session. In which case brief athletes to scale the hollow rocks to a shortened lever early on. This work should be completed post WOD.
Saturday 16th September
10 deadlifts (mid shin)
5 slow front squats,
5 HR push ups
15 minutes build up to a 3 rep touch and go deadlift.
10 rounds between you and your partner
10 burpees over bar
*Deads should be heavy but unbroken.