Heavy Duty

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Mon

Mar 17

Heavy Duty

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Workout

Back Squat

4 Sets [Building In Weight]:

2 Back Squats at 80-90%

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Rest 2-3 Minutes Between Sets

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"Heavy Duty"

10 Rounds For Time:

200/180 Meter Row

3 Front Squats (185/135)

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Time Cap: 18 Minutes

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AEROBIC POWER [LACTATE THRESHOLD]

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KG | (83/61)

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AGE GROUP

13-15 & 55+ | (135/95)

KG | (61/43)

Competitor

10 Rounds For Time:

200/180 Meter Row

3 Squat Cleans (185/135)

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Time Cap: 18 Minutes

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KG | (83/61)

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the third week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages. In part 2, This workout attacks the legs! Rounds should take 90 seconds or less to complete, so choose weights/distances that allow for this.

Scoring

Stimulus: [RPE 6-7]

Movements

Loading Target: Moderate-Heavy

Target Score: 9-15 Minutes

Row: Should be completed in less than 1:00 and ideally closer to 0:45-0:50.

Front Squats: Choose a weight on the barbell that you can safely power clean from the floor and complete unbroken throughout. You can squat clean your first rep if desired.

The One | Teaching Focus

"Send Your Hips Back"

Cue athletes to push their hips back slightly as they start the descent, maintaining balance.
This engages the hips and ensures proper squat mechanics.

Strategies

Today's workout has a total of 20 transitions! This means you will want to make these efficient.

Row: Set your foot straps loose enough that you can slip your feet in and out without having to manually touch them each round.

Front Squat: Approach the barbell with intention. You must be deliberate in your approach. If you can get right on the bar and go to work, great. But if you can't, it will cause you to have to take breaks, pause for a second, gather your breath, and get to work. Your rest period from rower to barbell should be no longer than 10 seconds.

Once you complete work on the barbell, move back to the rower quickly, pulling on the chain as you sit down and get your feet into the foot straps.

Row at a sub-maximal threshold pace to set yourself up to work well on the barbell.

Modifications

200/180 METER ROW

400/360m Bike Erg
10/8 Calorie Echo Bike
160/140m Ski
200m Run
12 Shuttle Runs (1 rep = 10m)

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FRONT SQUAT

Reduce Loading/Reps
6 Dumbbell Front Squats (70/50)s
9 Goblet Squats (70/53)
Back Squat

Logistics

Classes can try and stagger start if rowers are taken, though there is a chance of some overlap. Sub a different machine like bike erg if needed.

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

2:00 Row
0:30 Deep Hip Flexor Stretch (right)
0:30 Deep Hip Flexor Stretch (left)
0:30 90/90 Hip Rotations
0:30 Boot Straps
0:30 Bodweight Goodmornings
0:30 Air Squats

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

(9-21 minutes)

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General Barbell Flow

5 Stiff Leg Deadlifts
5 Upright Rows
5 Front Rack Elbow Rotations (each side)
5 Muscle Cleans
Focus on keeping the barbell close
5 Hang Power Cleans
Focus on speed with the elbows
5 Power Cleans -or- Squat Cleans
Emphasize speed under the bar
5 Tempo Front Squats
Encourage athletes to send the hips back first
3 Front Squats
Look for athletes to drive the elbows up as they stand

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General Back Squat Warm Up

3 Cued back squats
“Squat and hold”
Focus on gripping the ground with the foot throughout
3 Cued back squats
“Squat and hold”
Focus on an upright torso in the squat
Cue athletes to press up into the bar with the arms to control the load
3 Tempo back Squats
3 seconds on the way down, 2 second pause in the bottom
3 Back Squats
Move to rack & teach sound un-rack and re-rack

Strength
_{(21-33 minutes)}

(21-36 minutes)

15:00 Minutes to allow athletes to warm up to their first set, then complete their 4 sets of 2.
Warm-Up Sets can look like:
5 @ 50% - 5 @ 60% - 3 @ 70 %
All 5 sets should be completed within 80%-90%, if athletes feel up to building within the range they can. Those that feel it's already too heavy or struggling with form, encourage them to stay at the same weight across the sets.

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

On The Minute x 3:
100m Row + 1 Front Squat

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42-60 minutes)

Look For‍

Row: Encourage athletes to still drive with the legs even as fatigue sets in from the squats. We want to maintain good rowing form throughout the ten rounds.
Front Squats: These front squats come from the ground, athletes can squat clean the first rep if they have ability too. This load is meant to be challenging so be vigilant on being sure athletes are staying in the heels, and keeping the elbows up.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

[PART A]

3 Sets:

10 Banded Barbell Hip Thrusts

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[PART B]

3 Sets:

10 Rower Hamstring Curls

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MINDSET

Dalai Lama

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"With the realization of one’s own potential and self-confidence in one’s ability, one can build a better world."

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Believing in your potential and abilities is the first step to making a positive impact on the world.

Additional Elements

Have questions?

Reach out!

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