HEART & SWOLE

Thu

Jul 25

HEART & SWOLE

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Workout

"Heart & Swole"

10 Rounds For Time:

5 Strict Pull-ups

10 Dumbbell Floor Press (50/35)'s

15/12 Calorie Bike Erg

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Time Cap: 30 Minutes

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KG | (22.5/15)

Open-Games

10 Rounds For Time:

5 Strict Pull-ups

5 Wall Walks

15/12 Calorie Bike Erg

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Time Cap: 30 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

We've got a killer arm pump piece with some cardio to spike that heart rate and breathing between sets. Pacing from round 1 will be key to maintaining our efforts throughout. We can move smoothly and intentionally on this one, while not taking the full time on the clock today.

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Scoring

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

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Movements

Strict Pull-ups | Less than :45 of work.

Dumbbell Floor Press | Unbroken sets and less than :45 of work.

Bike | 1:00 on the bike

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The One | Teaching Focus

Strict pull ups Elbow Position

Monitor the position of the elbows during the pull-up. They should point down and slightly back, not flare out to the sides.

Modifications

STRICT PULL-UPS

Reduce Reps
Banded Strict Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows

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DUMBBELL FLOOR PRESS

Reduce Loading
Reduce Reps
Sub Kettlebells
Sub Barbell Floor Press
Sub Push-Ups

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CALORIE BIKE

Reduce Reps
1:00 Time Cap
15/12 Calorie Row
12/10 Calorie Ski
12/10 Calorie Echo/Assault Bike
200m Run
1:00 Effort on Air Runner/Treadmill

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Logistics

Athletes should be looking at this and thinking about their pull-up plan right away. Small sets and small rest will beat going unbroken for 3 rounds and burning out to singles

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)

General Flow

1:00 Bike (easy pace)
0:30 childs pose
0:30 scorpions
0:30 Downward dog
1:00 bike (moderate pace)
0:30 tall plank
0:15 toe taps
0:15 shoulder taps
0:15 push ups
1:00 bike (hard)

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

(9-21 minutes)

Strict Pull up | tell, show, do, check

10 scap retractions
5 Dead hang to lat active pulls
Focus on keeping the elbows locked out and simply pulling the bar forward to activate the lat.
5 Jumping negative pull ups
Focus on a slow and controlled negative
Mod to ring rows if needed
Establish pull up modifications and workout movement

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DB Floor press | tell, show, do, check

Establish set up
Most all the set up for bench press transfers to floor press
Shoulder blades & butt on ground
Feet on the floor
Visible arch in lower back
0:15 DB press out hold (hold DBs in the top of the press)
0:15 Crush grip press
0:15 Single arm press (right)
Look for the 45 degree angle in the elbow
0:15 Single arm press (left)
Look for the 45 degree angle in the elbow
0:15 floor press

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

2 Strict Pull-ups
6 Dumbbell Floor Press
6 Calorie Bike Erg

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(27-57 minutes)

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Look For

Strict Pull Up | Look for athletes to be pulling the elbows toward the ground, not just pulling their chin over the bar.
Floor Press | Look for athletes to still move the elbows at a 45 degree angle
Bike | Look for athletes to be pacing the bike from the beginning that will allow them to minimize their rest between movements as fatigue increases.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Aerobic Capacity

1 Minute Row, 6 Minute Bike Erg

2 Minute Row, 5 Minute Bike Erg

3 Minute Row, 4 Minute Bike Erg

4 Minute Row, 3 Minute Bike Erg

5 Minute Row, 2 Minute Bike Erg

6 Minute Row, 1 Minute Bike Erg

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* RPE 2-3

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Additional Elements

Have questions?

Reach out!

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