Good Catch

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Mon

Aug 19

Good Catch

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Workout

Bench Press

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 60% to 80% for final set of 3

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* 3 Second Pause

* Build In Weight

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"Good Catch"

For Time:

25-50-100-50-25 Double Unders

250-500-1k-500-250 Meter Row

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Women's Meters: 225-450-900-450-225

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Time Cap: 18 Minutes

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KG |

Open-Games

For Time:

10-20-30-40-10 Crossover Double Unders

250-500-1,000-500-250 Meter Row

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Women's Meters: 225-450-900-450-225

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Time Cap: 18 Minutes

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* Score: Total Time

For the Coach

Resource Drive

Workout Overview

Stimulus

The next block is the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the bench press, we will pause at one inch above the chest, on the way up. In Part 2, Today's piece is a lung burner and is all about the rowing. The jump rope between rowing efforts will keep your breathing and heart rate high, so getting back on the rower it will feel like you never really stopped rowing. Pacing is KEY from the beginning today!

Scoring

Score | Time to complete work.

Movements

Double Unders | :30-:60-:90-:60-:30 or less per set respectively.

Row | 1:15-2:15-4:15-2:15-1:15 or less respectively

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Strategies

The One | Teaching Focus

Break the bar

We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight. Verbal Cues: "Imagine you're trying to bend the bar in half with your hands." "Push outward against the bar as if you're trying to spread it apart." "Squeeze the bar as hard as you can and push outward with your hands."

Modifications

DOUBLE UNDERS

Reduce Reps
35-75-150-75-35 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
75-150-300-150-75 Meters on Ski Erg
:30-:60-:90-:60-:30 Efforts On Any Machine

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250-500-1k-500-250/225-450-900-450-225 ROW

Reduce Distances
1:00-2:00-4:00-2:00-1:00 Time Caps
200-400-800-400-200/180-360-720-360-180m Ski
500-1000-1500-1000-500/450-900-1350-900-450m Bike
200-400-800-400-200 Run
1:00-2:00-4:00-2:00-1:00 Efforts on Air Runner/Treadmill

Logistics

Once we get through our big row in the middle, if we have the ability to sprint to the finish, let's hit the gas there!

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)}

(3-9 minutes)

General Flow

0:20 downward + upward dogs
0:20 scorpions
0:20 prone snow angels
1:00 row
0:30 mountain climbers
0:40 inchworms
0:30 row
0:30 push ups
0:30 line hops (side to side)
0:20 row
0:20 hand release push ups
0:20 line hops (forward and back)

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

(9-21 minutes)

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Double Unders | tell, show, do, check

Establish position
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

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Bench Press | tell, show, do, check

Establish stance, grip, & set up
Shoulder blades & butt on bench
Feet on the floor
Hands outside shoulders with full grip on bar
Eyes under barbell
Visible arch in lower back
5 Tempo empty bar bench press
3 second negative, 2 second hold
Focus on 45 degree angle with elbows
3 Tempo empty bar bench press
3 second pause (1 in above chest)
Count out the pause so athletes can see what we are looking for.
Focus on “breaking” or “snapping” the bar throughout the movement.

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Strength
_{(21-33 minutes)}

(21-33 minutes)

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5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
Transition to part 2

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

15 Double Unders
150/125m Row
15 Double Unders

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(39-57 minutes)

Look For

Row | Today is a great day for athletes to focus on keeping their stroke rate between 24-26. We don't want to see athletes blow up too soon, and it affects us as we work back down the ladder.
Double Unders | We want athletes to keep their shoulders and arms relaxed. Grip plays a factor as we get into those big sets and distances, so staying relaxed will limit how many trip ups we have.

Post Workout Clean Up & Chat (57-60)

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_{Accessory Work}

Killer Core

5 Sets For Quality:

12 Rower Pike-ups

30 Seconds Side Plank (Each Side)

Additional Elements

Have questions?

Reach out!

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