PAY IT FORWARD

Fri

Jul 26

PAY IT FORWARD

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Workout

Back Squat

On the 3:00 x 3 Sets:

3 Back Squats

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* 5 Second Negative

* Build In Weight

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"Pay It Forward"

AMRAP 15:

55 Wallballs (20/14)

55 Kettlebell Swings (53/35)

55 Box Jumps (24"/20")

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KG | (9/6)

Open-Games

AMRAP 15:

55 Wallballs, @wallball(20/14) to 10/9ft

55 Double Kettlebell Clean & Jerks, @kettlebell(53/35)'s

55 Box Jump Overs (24"/20")

For the Coach

Resource Drive

Workout Overview

Stimulus

This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up. In part two we have High volume and lighter movements today means we're moving quickly but with a plan for breaks from the start. All of these movements have an explosive hip opening and as we progress we should anticipate the fatigue having an effect on each following movement.

Scoring

Score | Rounds plus reps completed.

Movements

Wallballs | About 2:30 or less of work. Weight should allow for 10+ reps

Kettlebell Swings | About 2:30 or less of work. Weight allows for 10+ reps

Box Jumps | About 3:00 or less of work.

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The One | Teaching Focus

Grip the ground

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In our squats we want to target a grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.

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Modifications

WALLBALLS

Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Empty Barbell Thrusters
80 Air Squats

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KETTLEBELL SWINGS

Reduce Loading
Reduce Reps
Russian Kettlebell Swings
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches

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BOX JUMPS

Reduce Reps
Reduce Box Height
Box Step-Ups
80 Squat Jumps
Reverse Lunges

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Logistics

We are moving into a new cycle this week. Athletes can still partner up and should have enough time to complete their reps in the time frame.

Athletes are looking to be continuously moving throughout the 15:00 clock today. Pick a plan for the wallballs and kettlebell swings in round 1 that is quick moving and pay attention to your breathing throughout.

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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)

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General Flow

Partner wallball warm up
Grab a medball and a partner
Have partners stand about 10ft apart
Partners will toss the medball back and forth with different styles for about 0:30 each
Chest pass
Underhand throw (granny basketball throw)
Side throw
Have athletes turn to the side and twist to throw
Side throw (opposite directions)
Squat and throw (like a wallball throw)

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Box Jump Prep

0:20 step ups
0:20 step downs
0:20 squat jumps
0:20 tuck jumps
0:20 box jumps

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

(9-21 minutes)

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KB Swing Prep | tell, show, do, check

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:20 Alternating Single Leg Deadlifts
Focus on hinging at the hips while maintaining a flat back.
:20 Kettlebell Deadlifts
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
:20 KB Hip Hinge & Pop
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
:20 KB Russian Swings
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
:20 KB American Swings
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

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Back Squat | tell, show, do, check

Establish stance, grip, & set-up
Feet shoulder width apart
Bar on traps with full grip on bar
Arms pressing into bar
Stomach squeezed
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
3 Cued back squats with the tempo
Count out the tempo for each rep, so athletes understand what we are looking for.
Move to rack & teach sound un-rack and re-rack

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Strength
_{(21-33 minutes)}

(21-33 minutes)

3:00 to build to workout weight
Every 3:00 x 3 sets
Transition to part 2

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Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

5 Wallballs
5 Kettlebell Swings
5 Box Jumps

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(39-54 minutes)

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Look For

Wallball | Look for athletes to extend their hips before throwing the ball. Athletes should stand fully and aggressively first to give the hand permission to throw the ball.
KB swing | Look for athletes to swing the hips, now the arms. Again, like the wallball athletes should fully extend the hips before swinging the KB.
Box jump | Look for athletes to actually jump. The goal of the box jump is for us to work our vertical jump, not just land on the box. You should see athletes try and jump high, to land high.

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Post Workout Clean Up & Chat (54-60)

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_{Accessory Work}

Posterior Pump

3-4 Sets For Quality:

10 Single Leg Weighted Hip Thrusts (Each)

20 Banded Pull Throughs

30 Side Plank With Hip Adbudctions (Each)

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Additional Elements

Have questions?

Reach out!

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