Frosted Flakes

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Mon

Aug 5

Frosted Flakes

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Workout

Strict Press

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3

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* Build In Weight

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"Frosted Flakes"

For Time:

1,000 Meter Run

50 Pull-ups

30 Power Cleans (155/105)

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KG | (70/47)

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Time Cap: 18 Minutes

Open-Games

For Time:

1,000 Meter Run

25 Bar Muscle Ups

30 Power Cleans @weight(185/135)

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Time Cap: 18 Minutes

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* Score: Total Time

For the Coach

Resource Drive

Workout Overview

Stimulus

Part 1, This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible. Part 2, We've got a fun chipper to kick off this week's fitness! A little reminiscent of 'Jackie' and sure to light the lungs up early with the run to start it off. While the run is mostly about just getting it done, try to do it with some intention knowing that you've got a big gymnastics set and moderate barbell to follow. Being smart to start may dictate how well we finish.

Scoring

Score | Time to complete work. Add 1s per rep if we are time capped.

Movements

Run | About 5:00 today

Pull-ups | About 5:00 or less of work

Power Cleans | Moderate weight bar today, meant to be completed in steady singles or small cycled sets.

Strategies

The One | Teaching Focus

Cylinder of strength

For today’s strict press we want to teach our athletes how to maintain a “cylinder of strength” throughout the strict press movement. By gripping the ground, squeezing the butt, squeezing the legs, and squeezing the abs the athletes will be in a strong and rigid position to execute the lift.

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Modifications

1000M RUN

Reduce Distance
6:00 Time Cap
1250/1125m Row
1000/900m Ski Erg
2500/2250m Bike Erg
62/50 Calorie Echo/Assault Bike
5:00 Effort on Air Runner/Treadmill

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PULL-UPS

Reduce Reps
Banded
Strict (20-30 Total Reps)
Ring Rows
Alternating Dumbbell Plank Rows

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POWER CLEANS

Reduce Loading/Reps
Sub Hang Power Cleans
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)

Logistics

Athletes should be aiming to get a bit uncomfortable in today's chipper style piece. You only need to work at each station one time, which means we can hold some faster paces than we might want to.

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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

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

(3-7 minutes)

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General Flow

Jumping jacks
Quad pulls
Knuckle draggers
Knee pulls
High knees
Lunges
Quick ups
Bend and reach
Butt kicks
Spiderman
scorpions

CT Barbell Flow :15 - :20 each

Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

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

(7-22 minutes)

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Pull ups | tell, show, do, check

:10 Deadhang
:10 Scap pull ups
:10 Kips
Focus on a shallow, controlled, tight kip
2x :10 Kip swings
Focus on the swing being controlled by the shoulders/lats
5 Jumping negative pull ups
Sub ring rows if needed
3 Pull ups or workout mod

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Power Clean & Front Squat | tell, show, do, check

Establish stance, grip, & set-up
Hip-width stance
Hands just outside shoulders with full grip on the bar
Bar in contact with shins
Hips down
Shoulders slightly over the bar
5 cued Power Clean reps position 1 (mid thigh / hip)
Focus on full extension before pulling and catching
Hold landing position
5 Cued Power Clean reps position 2 (above knee)
Focus on keeping the bar close throughout
Hold landing position
3 Cued Power Clean reps position 3 (mid shin)
Focus on butt down, and bar tight

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Strict Press | tell, show, do, check

Establish stance & grip
Feet hip width apart
Hands just outside shoulders with full grip
Bar in contact with shoulders
Elbows slightly in front in bar
3 Cued reps
Focus on “cylinder of strength”
Squeezed legs, butt, & stomach.
3 Cued reps
Focus on chin back first.

Strength
_{(21-33 minutes)}

(22-34 minutes)

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5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
Transition to part 2

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Primer
_{(33-39 minutes)}

(34-40 minutes)

Practice Round

100m Sprint
5 Pull-ups
3 Power Cleans

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(40-58 minutes)

Look For

Run | relaxed arms, we want to keep the upper body relaxed so that the arms are fresh when we get to the pull ups.
Pull Ups | Smart sets in the beginning are really important here. With it being one big set, it's easy to get ahead of ourselves and come out too hot. So be sure athletes are setting themselves up for success.
Power cleans | athletes are looking to have a moderately challenging load today. Quick singles are the goal, so if athletes are going big sets the load is too light or if they are taking a lot of rest the load is too heavy. Be sure they have chosen the weight to fit the stimulus.

Post Workout Clean Up & Chat (58-60)

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_{Accessory Work}

Gun Show

3-5 Sets For Quality:

16 Dumbbell Bench Press

16 Alternating Seated Dumbbell Hammer Curls*

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* Rest As Needed Between Sets

* 8 Reps Each Side

Additional Elements

Have questions?

Reach out!

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