“Onesies”
Back Squat
In a 12:00 Window
5-7 Sets [Climbing]:
1 Back Squat
Weighted Strict Pull-up
Heavy Single
Mile Run
For Time:
1 Mile Run
AGE GROUP
13-15 & 55+ | Same as class
Same as class.
Today we have fun a day that we call “Onesies” because we are doing “one of three things” as Ben says. We are looking to build up to a heavy single of our back squat, going to technical failure. We then move into a 1 rep weighted strict pull up, seeing how much we can build up to for that one rep. If we don't have strict pull ups, we are trying to find what is the hardest modification we can work up to. Lastly we will do a one mile run. We are not going into this mile test fresh, so expect a little fatigue. Though this will be good to know, because we will retest this “Onesies” a year from now.
Score | Three separate scores. Load for Back squat, Load for Pull Up, Time for 1 mile run.
Strict Pull Up | We are looking for athletes to prioritize full range of motion.
1 Mile Run | No time cap today. All run the distance and log a time!
We have a lot of test today, so here is a quick teaching focus for each one:
Back squat | Root the feet. Think about gripping the ground with our whole foot.
Pull Up | Have athletes try to pull their elbows toward the ground, not pull the chin over the bar. This will allow them to engage their lats, rather than just biceps.
Run | Athletes should run with relaxed shoulders. We want athletes to run hard today, but we don't want to see them burn out too soon. Encourage them to start a little slower and build effort as they go. We want to finish strong today.
STRICT PULL UP
Bodyweight Strict Pull-Ups
Banded Pull-Ups
Feet Elevated Ring Rows
Ring Rows
Alternating Dumbbell Plank Rows
Barbell Bent Over Rows
1600M RUN
Reduce Distance
2000/1800m Row
1600/1440m Ski
4000/3600m Bike
100/80 Calorie Assault/Echo
9:00-11:00 Effort on Air Runner/Treadmill
Lesson plan looks a little different today. For us it worked best to warm up the pull up and back squat, then let athletes work through those two things. Then hit a primer for the run, and finish with that today. If rearranging your warm up works better, do what's best for you. BUT we still want today's format to be back squat-pull up- run. It's important to do the run last.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General flow 0:20 each or written distance
(9-19 minutes)
Strict Pull Up | tell, show, do, check
Back Squat | tell, show, do, check
(19-31 minutes)
Take 10 Min to have athletes work up to their one rep(31-41)
(41-47 minutes)
Practice Round
Break
Workout adjustments if needed
(47-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Gun Show
[PART A]
3x8 Wide Grip Strict Pull-ups
[PART B]
3x16 Alternating Dumbbell Hammer Curls (8/side)
Rest 1 Minute Between All Sets
MINDSET
Thomas Jefferson
"I'm a great believer in luck and I find the harder I work, the more I have of it."
Hard work creates opportunities that others might call "luck"; success often comes to those who put in consistent effort.
