Infinity War [BENCHMARK]

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Apr 28

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Workout

Power Clean

3 Sets:

3 Power Cleans at 70-75%

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* Rest 2-3 Minutes Between Sets

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Infinity War" [BENCHMARK]

1 Round For Max Reps:

3 Minutes Barbell Bent Over Rows (75/55)

3 Minutes Push-ups

6 Minutes Air Squats

3 Minutes Push-ups

3 Minutes Barbell Bent Over Rows (75/55)

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KG | (34/25)

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MUSCULAR ENDURANCE

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AGE GROUP

13-15 & 55+ | (65/45)

KG | (29/20)

Competitor

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the fifth and final week of our 5-week Super Power strength cycle. This is a deload week to allow for full recovery, leaving athletes feeling fresh, strong, and primed for the next strength cycle.

In part 2, We're accumulating LOTS of reps in today's muscular endurance-focused piece. It's tempting to let your reps get sloppy, so ensure you are keeping proper form and full range of motion.

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Scoring

Score: Total Reps

Movements

Intended Intensity: RPE 5

Target Loading: Light

Fitness Attribute Improved: Muscular Endurance

Target Score: 300-450 Reps

Bent Over Rows: Start with the barbell below the knee, bring it up to touch your torso between the navel and sternum, and finish with the barbell below the knee again. The barbell weight should be something you could complete for 20+ unbroken reps when fresh.

Push-ups: Choose a push-up variation that allows you to get at least 15 reps/minute. Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.

Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.

The One | Teaching Focus

Float the Bar

We're focusing on timing the full extension of the hips and legs before recruiting the arms to pull. The lower body ""push"" phase of the movement is where athletes will generate maximum power. This power is only effectively transferred if athletes are patient in recruiting the arms for the pull or press until after the lower body push phase is completed. If executed correctly, the bar should "float" in space for a moment. In that moment, the athlete then moves into the pull or press phase.

Strategies

The goal of this workout is to TEST your muscular endurance. We will not be able to get a strong sense of this if you are taking frequent breaks.

We do not want you to take each working set to failure, but do attempt as large of sets as you can until you start to feel like your effort per rep starts to increase.

The idea of muscular endurance training is to keep progressing through reps under fatigue. How well can you perform muscle contractions over an extended period of time?

Modifications

BENT OVER ROW

Sub Dumbbells (35/25)s
Sub Bands
Ring Rows at 45º
Inverted Row

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PUSH-UPS

Box Push-Ups (Hands Elevated)
Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press

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AIR SQUATS

Squat to a Box
Lunges
Wall Sit Hold

Logistics

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

0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Arm Circles
0:30 Arm Wraps
0:30 Spidermans
0:30 Downward Dog
0:30 Scorpions
0:30 Push Ups

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

(9-21 minutes)

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Babrell Bent Over Row Warm-Up

5 Goodmornings
5 Stiff Leg Deadlifts
5 Pause Bent Over Rows
Athletes pause at the top of the rep
Look for athletes to keep the posterior chain engaged
5 Bent Over Rows
Look for athletes to keep the elbows at a 45 degree angle

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Power Clean General Warm-Up

5 Power Clean Dip + Drive
Focus: Speed through the middle
5 Power Clean Deadlift + Shrug
Focus: Timing of the shrug
5 Power Clean High Pull
Focus: Bar close to the body
5 Power Clean Land
Focus: Footwork and strong front rack position
5 Power Clean Drops
Focus: Footwork and fast elbows.
3 Cued Power Cleans
“Jump” - Full extension of hips and knees before pulling
Ensure athletes reach full extension through the hips and knees before beginning the pull under the bar.

Strength
_{(21-33 minutes)}

(21-36 minutes)

These can be completed unbroken or as singles. To emphasize developing explosive power, perform each set as 3 single reps. To practice cycling a heavy barbell, complete these as touch-and-go reps.
Your working sets should land within the suggested percentage range. You can either build in weight within that range or stay at the same weight for all sets.
Building Sets:
6 @ 40%
3 @ 55%
3 @ 65%

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

10 Bent Over Rows
10 Push-ups
20 Air Squats
10 Push-ups
10 Bent Over Rows

Break

Workout Q&A

Workout
_{(39-55 minutes)}

(42-60 minutes)

Look For‍

Barbell Bent Over Rows: Look for athletes to keep this as strict as possible. Athletes should let the bar come past the knees at the bottom, and touch the chest at the top. Athletes need to avoid “jerking” the bar to the chest.
Push-Ups: Look for athletes to keep the chest and legs in line with the whole body.
Air Squats: Focus on full range of motion here, hips below the knees and full extension of the hips and knees at the top.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Gun Show

3 Sets For Quality:

5 Dumbbell Skull Crushers (Moderate)

10 Dumbbell Skull Crushers (Light-Moderate)

15 Dumbbell Skull Crushers (Light)

* No Rest Between 5-10-15

* Rest 1-2 Minutes After Each Set

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MINDSET

Buddha

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"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear."

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Physical health is foundational to mental clarity and strength; take care of your body to support your mind.

Additional Elements

Have questions?

Reach out!

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