Macho Man V2

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Jan 13

Macho Man V2

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Workout

Back Squat

3 Sets:

5 Back Squats

- Rest 20 Seconds -

3 Dumbbell Squat Jumps (Very Light)

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* Build In Weight To Technical Failure

*Aim for ~75-80% of 1RM

*Rest 2-3 Minutes Between Sets

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"Macho Man V2"

On the Minute x 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

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AGE GROUP

13-15 & 55+ | Same as Class

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the second week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. We're contrasting heavy back squats with light dumbbell squat jumps to stimulate power development. BE EXPLOSIVE in your squat jumps. Moving with as much speed as you can is what stimulates the body to become more explosive. In part 2, we're completing the "Macho Man" complex at the top of every minute. With your score being the lowest weight used, aim to choose one weight and stick with it for all 10 rounds. Pace this out with single power cleans, but aim for unbroken front squats into unbroken jerks.

Scoring

Score: Lowest Weight Used

Movements

Target Score: 60-70% of 1RM Power Clean

Stimulus: Moderate-Heavy Loading

Barbell: Choose a weight that takes under 40 seconds to complete, giving you a little wiggle room and rest before the next round.

The One | Teaching Focus

Brace Your Core

Instruct athletes to take a deep breath into their belly and engage their core before descending into the squat.

This stabilizes the spine, helps maintain an upright torso, and prevents rounding of the lower back.

Strategies

Modifications

BARBELL

Sub Dumbbells
Reduce Reps
4 Power Cleans + 4 Push Jerks
4 Power Cleans + 4 Front Squats

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Logistics

All athletes need their own barbell today.

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

3:00 Bike Erg
0:30 Bottom of Air Squat Hold
10 Air Squats
10 Lateral Lunges
10 Barbell Goodmornings
0:30 Empty Barbell Bottom of Back Squat Hold

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

(9-23 minutes)

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Empty Barbell Macho Man Flow

0:20 Each
Deadlift
Elbow Rotations
Front Squat
Hang Power Clean
Shoulder Press
Power Clean
Push Press
Push Jerk

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Back Squat | tell, show,do, check

5 Squat Jumps (Unloaded)
Focus on explosiveness!!
3 DB Squat Jumps
Load should be light to where athletes can still explode off the ground.
If athletes struggle with load, athletes can perform reps unloaded.
5 Goodmornings
Focus on gripping the ground with the foot throughout
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
Move to rack & teach sound un-rack and re-rack

Strength
_{(21-33 minutes)}

(23-38 minutes)

Build In Weight To Technical Failure
Aim for ~75-80% of 1RM
Rest 2-3 Minutes Between Sets

Primer
_{(33-39 minutes)}

(38-44 minutes)

Practice Round‍

Build To Workout Weight:
2 Power Cleans
2 Front Squats
2 Push Jerks

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(44-54 minutes)

Look For‍

Power Clean: Look for efficient reps, athletes should explode all the way through the hips before getting under the bar with fast elbows.
Front Squat: Look for a tight midline throughout the squat, we want to avoid rounding in the back as we stand.
Push Jerk: Look for the bar to finish over the middle of the body at the top of each rep.

Post Workout Clean Up & Chat (54-60)

_{Accessory Work}

Lactate Threshold

[At RPE 5-6]:

10 Minute Bike

10 Minute Row

10 Minute Run*

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* 5 Minutes Out & Back

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MINDSET

Charles Darwin

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"The highest stage in moral ure at which we can arrive is when we recognize that we ought to control our thoughts."

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True moral maturity involves mastering your thoughts, as they are the foundation of your actions and character.

Additional Elements

Have questions?

Reach out!

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