Elevator

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Sun

Sep 1

Elevator

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Workout

“Elevator”

5 Rounds:

600m Run

40 Air Squats

20 KBS, 53/35

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Time Cap: 40 Minutes

Open-Games

Run 2-3 Miles

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KG | N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a big capacity piece. With it being the end of the week, we are looking to move at a steady pace today throughout all our movements. We should feel that we can come in from the run and get right to work inside.

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Scoring

Score | Time to complete work.

Movements

Run | 3:00-3:30 today.

Air squats | Smooth working pace here.

KB swing | Unbroken.

Strategies

The One | Teaching Focus

Range of motion

We are looking for athletes to hit full depth on their air squats, while reaching full extension at the top of each rep.

For the KB swings, be sure athletes are getting the biceps to the ear at the top of each rep.

Modifications

600M RUN

Reduce Distance
750/675m Row
600/540m Ski
1500/1350m Bike
38/30 Calorie Assault/Echo
3:00 Effort on Air Runner/Treadmill

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AIR SQUAT

Reverse Lunges
Squat to Box/Bench

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KETTLEBELL SWINGS

Reduce Loading
Reduce Reps
Russian Kettlebell Swings
Russian Dumbbell Swings
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches

Logistics

Athletes are looking to move steady today. If there is going to be a big limiting factor that will hinder us from staying moving, we should look at scaling that piece back.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

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Line Drill Warm Up 25’ each

Quad pulls
Knuckle draggers
Knee pulls + calf raise
Lunge with reach
Side lunge
A skips
Broad jumps
Gate openers
Side shuffle (both directions)
High knees
Butt kicks
Shuttle run

Specific Warm-Up
_{(9-21 minutes)}

(9-14 minutes)

KB Swing Prep | tell, show, do, check

:20 Alternating Single Leg Deadlifts
Focus on hinging at the hips while maintaining a flat back.
:20 Kettlebell Deadlifts
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
:20 KB Hip Hinge & Pop
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
:20 KB Russian Swings
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
:20 KB American Swings
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(14-20 minutes)

Practice Round

200m Run
10 Air squats
5 KB swings

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(20-60 minutes)

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Look For

Run | Athletes should aim for 3:00 to 3:30 on the run today. If we cannot hold that time frame, lets pull back the run.
Air Squat | Look for athletes to keep the chest up, and maintain full range of motion through reps.
KB Swing | Stong hip pop. Athletes are shooting to use the hips to initiate the KB swing.

Post Workout Clean Up & Chat (60)

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_{Accessory Work}

Killer Core

3 Giant Sets For Quality

10 Pallof Press (Each Side)

10 Elevated Prone Knee to Elbows (Each Side)

50' Suitcase Farmers Carry (Each Side)

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Rest 1 Minute Between Giant Sets

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MINDSET

Carl Sandburg

"Nothing happens unless first we dream."

All achievements begin with a vision; dreams are the seeds of reality.

Additional Elements

Have questions?

Reach out!

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