Stomping Ground

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Fri

Aug 9

Stomping Ground

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Workout

Back Squat

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3

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* Build In Weight

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"Stomping Ground"

For Time:

30 Devil’s Cleans

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Every 2 Minutes [Starting at 0:00]:

200 Meter Run

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Double Dumbbells: (50/35)'s

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Time Cap: 18 Minutes

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KG | (22.5/15)

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Open-Games

For Time:

45 Double Dumbbell Burpee Squat Cleans, @dumbbell(50/35)'s

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Every 2 Minutes [Starting at 0:00]:

200 Meter Run

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Time Cap: 18 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

Part 1, This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible. Part 2, Who doesn't like to shake it up with a new movement?! This is the first time that we've done these and they're a real gut and leg check. The math on this one is pretty straight forward, but the execution might get a little dicey if we don't go in with a plan.

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Scoring

Score | Time to complete reps. Add 1s per rep not completed if time capped.

Movements

Dumbbell Burpee Squat Cleans | At least 1:00 of work each interval.

Run | 1:00 or less.

Strategies

The One | Teaching Focus

Grip the ground

In both 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

DEVILS CLEANS

Reduce Reps/Loading
Sub Dumbbell Burpee Power Clean
Remove Push-up
Sub Hang Squat Cleans + Regular Burpees (ex. 7 HSC + 7 Burpees w/o DB's)
Sub Goblet Squats + Regular Burpees (Same As Above)

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‍200M RUN

Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski
500/450m Bike Erg
12/10 Calorie Echo/Assault Bike
1:00 Moderate to Hard Effort On Air Runner/Treadmill

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Logistics

4-3 reps per interval gets you done just in time for the time cap today. 5-6 reps per interval is the sweet spot to start at and get accustomed to this new movement paired with the running. Once you find your groove, decide if you think you can swing 7-8 per round for the rest of your rounds.

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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

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

(3-9 minutes)

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Line drill warm up (25’)

0:20 shuttle run
0:20 knee pull + calf raise
0:20 quad pulls
0:20 knuckle draggers
0:20 shuttle run
0:20 lunge + twist
0:20 side lunges
0:20 inchworm
0:20 shuttle runs
0:20 high knees
0:20 butt kicks

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

(9-21 minutes)

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Devils Clean | tell, show, do, check

3 DB deadlifts
3 DB front squats
Focus on upright torso
3 DB squat cleans
Focus on fast elbows
3 Burpees w/ step up
Encourage athletes to use this method today, so they can set their feet for the squat clean, and control the heart rate as they move.
3 Burpee deadlifts
3 Devils Cleans

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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
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

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

2 Devils Cleans
100m Run
2 Devils Cleans

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(39-57 minutes)

Look For

Devils Cleans | Appropriate weight is important today. Athletes should be able to move consistently in their 1:00 of work with the DBs. If they are having to break a lot, the load is too heavy.
Run | Time frame. Be sure athletes are able to complete the run in a 1:00 to be set up for success in today's workout. If they are not hitting the target, encourage them to scale the distance.

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Post Workout Clean Up & Chat (57-60)

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_{Accessory Work}

Work Capacity

Lactate Threshold

6 Sets:

2 Minute Bike Erg

30 Seconds Rest

2 Minute Row

30 Seconds Rest

* Performed At RPE 5

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Additional Elements

Have questions?

Reach out!

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