Hangry

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Mon

Dec 2

Hangry

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Workout

Strict Press

3 Sets:

1 Strict Press

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* Same Weight Across

* Aim For 89% 1RM

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"Hangry"

15-12-9:

Hang Power Cleans

200 Meter Run

Push Jerks

200 Meter Run

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Barbell: (155/105)

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Time Cap: 18 Minutes

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KG | 70/48

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AGE GROUP

13-15 & 55+ | (115/85)

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KG | 52/38

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, We are continuing our Linear Progression cycle. Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality. Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load. In part 2, we have a barbell cycling workout paired with running. The key is to keep steady on the runs and move efficiently through the barbell work to finish strong. Stay controlled and consistent!

Scoring

Score | Total Time

Movements

Target Score | 9:00-13:00

Stimulus | Moderate Loading

Hang Power Cleans | Loading should allow for 2 sets or less for each round.

Push Jerks | Loading should allow for 2 sets or less for each round.

Run | Around 1:00

Strategies

The One | Teaching Focus

Midline Bracing

In our strict press we are trying to maintain a pause in a particular difficult point of the lift. It can be very easy to lose tension throughout the pause and then continue the press without being stabilized. “Tighter is lighter” is the motto, so the more braced and tight we can stay, the easier the weight will move.

Modifications

HANG POWER CLEANS

Reduce Loading/Reps
Power Cleans
Sub Dumbbells or Kettlebells
Deadlifts at a Light Weight

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PUSH JERKS

Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Split Jerk
Push Press
Push-Ups
Handstand Push-ups

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200M RUN

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner*
8 Shuttle Runs (1 rep = 25ft down & back)

Logistics

Be sure run routes are even today, the athletes in the back in the room should not be at a disadvantage having to run further than the other people who may be closer.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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)

General Flow 0:20 Each

100m Jog
Arm Circles (Small to Large)
Scorpions
Samson Stretch with Reach
Spiderman Lunges
Bootstraps
Lateral Lunges
Inchworms
Hip Circles
Shoulder Taps (in Plank Position)
High Knees
Butt Kicks
Tuck Jumps

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

(9-21 minutes)

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Hang Power Clean & Push Jerk | tell, show, do, check

Hang Power Clean Establish 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
3 High hang power cleans
Emphasize being quick under the bar, fast elbows
3 Mid power cleans
Look for athletes to fully extend the hips, before being fast under the bar.
3 Low Hang Power cleans
Look for both the hip extension, and speed under the bar.
Push Jerk Establish stance & grip
Feet with hip-width apart
Bar on shoulders
Elbows slightly in front of the bar
Full grip on the bar
5 Dip & hold
Focus on upright toros
5 Dip & drive
Focus on quick turnover from dip to drive
3 Push jerks with empty bar
Focus on timing of jumping fully before punching the bar overhead and landing with bar locked out

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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 Behind neck shoulder press
3 Cued Press to Eye Level
Focus on athletes moving the head out of the way, not pressing the bar around the head.
3 Cued press to forehead
Focus on “cylinder of strength”
Squeezed legs, butt, & stomach
3 Cued Strict Press reps
Focus on chin back first

Strength
_{(21-33 minutes)}

(21-33 minutes)

6:00 to Build to Working Weight
6:00 to Complete 3 Working Sets
3 Sets of 1 at 89%
Transition to part 2

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round‍

5 Hang Power Cleans
100m Run
5 Push Jerks

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39-57 minutes)

Look For‍

Hang Power Cleans | Athletes should have a strong hip extension on each rep. We want these reps to be efficient and quick.
Push Jerks | We are looking for shoulder stability in our catch position today. If athletes are moving the barbell unstable overhead we need to go down in weight.
Run | Today athletes need to hit the time target on the runs, with two in each round we need to be sure we are hitting the stimulus.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Killer Core:

3 Super Sets

7 Strict Toes to Bar

14 Weighted AbMat Sit-ups

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Rest 2 Minute Between Super Sets

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MINDSET

Charles DeLint

"The road leading to a goal does not separate you from the destination; it is essentially a part of it."

The journey toward your goals is as important as achieving them; it shapes who you become along the way.

Additional Elements

Have questions?

Reach out!

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