Square Root

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Fri

Nov 1

Square Root

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Workout

Front Squat

Heavy Set of 10

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"Square Root"

AMRAP 12:

12 Dumbbell Box Step-ups (20")

8 Single Arm Devil's Press (50/35)

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On the 0-4-8:

500/450 Meter Row

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* Performed With Single Dumbbell

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KG | 22.5/15

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AGE GROUP

13-15 & 55+ | (35/20)

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KG | 15/10

Open-Games

AMRAP 12:

12 Double Dumbbell Box Step-ups (20"")

6 Devil Press

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On the 0-4-8 Minutes:

500/450 Meter Row

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Dumbbells: 50/35's Held At The Side

For the Coach

Resource Drive

Workout Overview

Stimulus

In Part 1, we are starting our 4 week 10-rep cycle. In this first week we are completing our “primer” week to explore and establish a load for the following week. In part 2, we will use a single DB on the shoulder for our step ups, completing alternating reps equalling 6 on each side. Every 4 minutes athletes will stop their AMRAP and complete their row before going back to their AMRAP.

Scoring

Score | Total rounds and reps of dumbbell movements.

Movements

Single DB Step Ups | DB held on the shoulder, unbroken.

Single Arm Devils Press | Loading should allow us to consistently move through each set.

Row | Around 2:00, allowing us to have 2:00 on the AMRAP.

Strategies

The One | Teaching Focus

Elbows High

The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.

Modifications

DB BOX STEP UPS

Reduce/Remove Loading
Sub Kettlebell
Dumbbell Reverse Lunges
Sub Empty Barbell Back Rack Step-Ups
Goblet Squats

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SINGLE ARM DEVILS PRESS

Reduce Reps
Reduce Loading
Dumbbell Power Snatch
Dumbbell Burpee Deadlift
Burpee To Target
Kettlebell Hang Clean & Jerk
Kettlebell Russian Swings

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500/450 METER ROW

2:30 Time Cap
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
400m Run

Logistics

Athletes need their own dumbbell today. If you are short on DBs for the class size, then have athletes use Kbs for the step ups.

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

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General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

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General Flow 0:20-0:30 Each

Row (1 minute)
Kang Squats
Cossack Squats
Inchworms
Samson Stretch
Lateral Leg Swings
Plank Shoulder Taps
Box Step-Overs
Dynamic Toe Touches
Quick Feet (Forward and back over a line)
Row (1 minute)

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

(9-21 minutes)

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Devils Press | tell, show, do, check

Focus on timing of hip extension before utilizing the arms to pull.
:10 Alternating DB deadlift
:10 DB swings right
:10 DB swings left
:10 DB hang snatch right
:10 DB hang snatch left
4 Alternating DB Devils press
Focus on keeping the DB close to the body

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Front Squat | tell, show, do, check

Establish stance & grip
Shoulder-width stance
Hands just outside shoulders
Loose fingertip grip on the bar
Elbows high (upper arm parallel to the ground)
Midline is braced
3 cued ¼ Squat & Hold
Focus on high elbows in set up and hold
3 ½ cued Squat & hold
Focus on high elbows throughout the rep and in the bottom position
Focus on high elbows in set up and hold
3 Cued Squat & hold
3 Cued lightweight
Focus on elbows high throughout the rep

Strength
_{(21-33 minutes)}

(21-39 minutes)

12:00 includes warm up and building sets.
Transition to part 2.

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

200m row
4 Step Ups
2 Devils Press

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39-51 minutes)

Look For‍

Single DB Step Ups | We should be able to go unbroken on our step ups today. With the DB being on the shoulder we want to be sure we are driving the chest up as we stand throughout the step up.
Single Arm Devils Press | Athletes should work to use a solid dumbbell snatch to get the DB overhead. In order to do that, we want to see a strong hip extension as they pull the barbell overhead.

Post Workout Clean Up & Chat (51-60)

_{Accessory Work}

Posterior Pump

[PART A]

100 Banded Glute Bridges

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[PART B]

100 Box Hamstring Curls

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MINDSET

Hannah Arendt

"Promises are the uniquely human way of ordering the future, making it predictable and reliable to the extent that this is humanly possible."

Promises are a way to create structure and predictability in life, helping us build trust and plan for the future.

Additional Elements

Have questions?

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