STORM CLOUDS

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Wed

Jul 24

STORM CLOUDS

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Workout

Deadlift

On the 3:00 x 3 Sets:

3 Deadlifts

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* 5 Second Negative

* Build In Weight

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"Storm Clouds"

For Time:

30 Deadlifts

600 Meter Run

20 Power Cleans

400 Meter Run

10 Front Squats

200 Meter Run

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Barbell: (155/105)

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Time Cap: 15 Minutes

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KG | (70/47)

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Open-Games

For Time:

30 Deadlifts

600 Meter Run

20 Power Cleans

400 Meter Run

10 Front Squats

200 Meter Run

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Barbell: @weight(205/145)

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Time Cap: 15 Minutes

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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, Those light deadlifts to open up this piece are going to look mighty inviting to go hard on, but we should be keeping in mind that the barbell difficulty is increasing as we go. Pacing and intentional breaks will be important to keep us moving consistently and leave us with some juice to go unbroken on the front squats.

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Scoring

Score | Time to complete work.

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Movements

Deadlifts | 1:00 of time or maybe a little less in 1-3 sets

Power Cleans | 2:00 or less, moderately heavy bar today

Front Squats | 1:00 or less in 1-2 sets.

Runs | 3:00, 2:00 and 1:00 today respectively

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Strategies

The One | Teaching Focus

Push, Don't Pull

Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.

The arms and back provide support, but the primary force comes from the legs.

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Modifications

DEADLIFT

Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

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POWER CLEANS

Reduce Loading/Reps
Sub Hang Power Cleans
Sub Dumbbell/Kettlebell Hang Power Cleans

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FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Kettlebells
Sub Goblet Squats
20 Air Squats

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600/400/200M RUN

Reduce Distances
3:00/2:00/1:00Time Cap
750/500/250m, 675/450/225m Row
600/400/200m, 540/360/180m Ski
1500/1000/500m, 1350/900/450m Bike Erg
38/25/12, 30/20/10 Calorie Echo/Assault

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 that are very confident with this barbell weight should aim to hold harder run paces and test their ability to work with the bar while under some fatigue.

If we are not as confident on the barbell, our run paces should be something that lets us come in and quickly catch our breath so that we can get to work on the bar. Planned sets/breaks will help us keep our breathing consistent.

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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)

Line Drills 0:20 each

Shuttle run
Quad pulls
Knuckle draggers
Figure 4
Shuttle run
Walking spiderman
Inchworm
Lunge + reach
Shuttle run
A skips
High knees
Butt kickers

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CT Barbell Flow :15 - :20 each

Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

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

(9-21 minutes)

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Power Clean & Front Squat | tell, show, do, check

Establish stance, grip, & set-up
Hip-width stance
Hands just outside shoulders with full grip on the bar
Bar in contact with shins
Hips down
Shoulders slightly over the bar
5 cued Power Clean reps position 1 (mid thigh / hip)
Focus on full extension before pulling and catching
Hold landing position
5 Cued Power Clean reps position 2 (above knee)
Focus on keeping the bar close throughout
Hold landing position
3 Cued Power Clean reps position 3 (mid shin)
Focus on butt down, and bar tight
Hold landing position
3 Cued Front Squat Reps
Focus on hips back first
Look or elbows to rise first out of the bottom

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Deadlift | tell, show, do, check

Establish stance, grip, & set up
Bar over middle of foot
Bar in contact with shins
Shoulders over bar
Eyes forward
Add light load
5 Cued reps hips to above knee
Hips back first in the descent
Bar close
5 Cued reps above knee to mid shin
Knees out of the way
5 Cued reps mid shin to standing & tempo down
Use the tempo going down, count it out loud so they can get an understanding of what we are looking for today.
Driving with the legs
Shoulders and hips rise together until bar passes knee

Strength
_{(21-33 minutes)}

(21-33 minutes)

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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

100m Run
3 Deadlifts
2 Power Cleans
1 Front Squat

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(39-54 minutes)

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Look For

Deadlift | Look for athletes to be pushing the feet through the ground, not just pulling. An easy way to see this is if the hips are rising before the knees and chest.
Power Clean | Look for athletes to keep the bar close to the body, and a fast turn over.
Front squat | Look for athletes to be pushing the elbows high as they stand out of the bottom of the squat. “Elbows rise first”
Run | Pacing, look for athletes to be hitting the stimulus target of our runs today.

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Post Workout Clean Up & Chat (54-60)

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_{Accessory Work}

Lethal Legs

A) 3x16 Back Rack Step Back Lunges (8 Each Leg)

B) Accumulate 3 Minute Wall Sit

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* Complete All (A) Before (B)

* Rest 2-3 Minutes Between (A) Sets

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Additional Elements

Have questions?

Reach out!

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