To-Do List

Wed

Sep 4

To-Do List

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Workout

Deadlift

In a 12:00 Window

5-7 Building Sets of 3 Reps

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* 5 Second Negative

* Aim to Increase Weight From 7/24/24

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"To-Do List"

On the Minute x 10:

15 Push-ups

Max Power Cleans (155/105)

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Rest 3 Minutes

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AMRAP 5:

Max Calorie Row

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KG | (70/47)

Open-Games

On the Minute x 10:

12 Push-ups

Max Power Snatches, @weight(135/95)

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Rest 3 Minutes

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AMRAP 5:

Max Calorie Row

For the Coach

Resource Drive

Workout Overview

Stimulus

Today gets spicy, FAST! While we want to accrue power cleans, we also don't want to burn our in our first 3 rounds and not be able to maintain good, consistent reps. Finding a balance between completing the push-ups and maintaining our reps at the barbell will be key.

Scoring

Score | Number of power cleans plus calories accumulated on rower.

Movements

Push-ups | 1-3 sets completed in :30 or less today.

Power Cleans | Weight should allow for fast singles, no more than 65% of our 1RM.

Calorie Row | Goal should be a consistent, moderate pace in minutes 1-3 and picking up the pace within the last two minutes.

The One | Teaching Focus

Push the earth away

In the deadlift, 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. Cue athletes to drive their heels into the ground.

Modifications

PUSH-UPS

Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press

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POWER CLEANS

Reduce Loading/Reps
Sub Hang Power Cleans
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)

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CALORIE ROW

Sub Bike Erg/Ski/Air Runner/Echo/Assault

Logistics

Push-ups will feel good early on, don't fall into this trap. Have a breaking plan in place and stick to it so that you can maintain your pace throughout the 10:00 of work and not fall off by much by the final 2-3 rounds.

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)

General flow

1:00 row
0:20 downward dog
0:20 tall plank
0:20 inchworm (no push up)
0:40 row
0:20 plank shoulder taps
0:20 scap push ups
0:20 row
0:20 push ups

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 | tell, show, do, check

Establish power clean 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
3 High hang power cleans
Emphasize being quick under the bar, fast elbows
3 Hang power cleans
Look for athletes to fully extend the hips, before being fast under the bar.
3 Power cleans
Look for both the hip extension, and speed under the bar.

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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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5-7 Building Sets of 3 Reps
Building to Increase Weight From 7/24/24
Transition to part 2

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

5 Push-ups
3 Power Cleans
5 Calorie Row

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39-57 minutes)

Look For

Push ups | Looking for a tight midline. The body should move as one unit throughout the descent and accent.
Power clean | The barbell should be on the moderately heavy side today, so we want to move through quick singles. Look for athletes to have a fast turnover.
Row | Encourage athletes to start their 5 min with a easier pace, and try to build the effort as time goes on. They should be able to finish the 5 min with a really hard pace.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Gun Show

[PART A]

3x10 1-Arm Dumbbell Row (Each Side)

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[PART B]

3x30 Banded Curls

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Rest 1 Minute Between All Sets

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MINDSET

Margaret Sangster

"Self-complacency is fatal to progress."

Being satisfied with mediocrity prevents growth; always strive for improvement.

Additional Elements

Have questions?

Reach out!

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