Well Rounded

No items found.

Tue

Aug 20

Well Rounded

Download the week Copy Full Page

Copy to clipboard

Workout

"Well Rounded" [BENCHMARK]

10 Rounds For Time:

3 Clean & Jerks (155/105)

200 Meter Run

1 Round of "Cindy"

‍

REPEAT FROM 8/15/23

‍

Time Cap: 30 Minutes

‍

KG | (70.5/47.7)

Open-Games

10 Rounds For Time:

2 Clean & Jerks, @weight(225/155)

200 Meter Run

1 Round of "Cindy"

‍

* Score: Total Time

For the Coach

Resource Drive

Workout Overview

Stimulus

This is a repeat workout from 8/15/23. Some tracks will have slight modifications to the loading. Athletes should aim to complete this workout at their threshold pace, meaning each round should be completed in roughly the same amount of time.

Scoring

Score | Total Time. Add 1 second per rep not completed if time capped.

Movements

Clean & Jerks | Reps should be completed in :30 or less.

Run | 1:15 or less each round.

"Cindy" | 1:00 or less each round.

‍

Strategies

The One | Teaching Focus

Full Range of Motion

Today’s teaching focus is a through line across all movements.

Clean & Jerk | Stand up & bring feet together to finish the rep.

Pull Ups | Chin must pass over the top of the bar.

Push-Ups | Chest must touch the floor.

Air Squats | Hips and knees fully extend at top and hips pass below top of knee in the bottom.

Modifications

CLEAN AND JERK

Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells
Kettlebell Swing

‍

200 METER RUN

Reduce Distance
:30 Out and :30 Back (1:00 Cap)
250/225m Row
200/180m Ski
500/450m Bike
1:00 Effort on Air Runner/Treadmill

‍

PULL-UPS

Reduce Reps
Strict Pull-Ups
Banded Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows

‍

PUSH-UPS

Reduce Reps
Elevate Hands

‍

AIR SQUATS

Reduce Reps
Squat to Target
Sub Lunges

Logistics

With this being a 10 round workout, we want to think about ramping up our speed as we go instead of coming out fast and trying to stay fast. Keep this in mind as you are going through this workout and see if you can make rounds 6-9 some of your fastest rounds.

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

‍

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

(3-9 minutes)

General flow 0:20 each

Arm circles
Arm swings
Trunk twists
Quad pulls
Knuckle draggers
Squat hold
Inchworms
Cossack squats
Lunge with reach
Tempo push ups
Air squats
Look for good depth here
Push ups
Look for full range of motion
100m run

‍

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

(9-19 minutes)

‍

Power Clean & Jerk | 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.
3 Push press
Emphasize leg drive
3 Push jerks
Look for sound catch position
3 Clean & Jerks

‍

Rig Flow

:10 each
Dead hang
Scap pull ups
Kips (tight)
Kip swings (big)
Jumping eccentric pull ups
Workout movement

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

1 Clean and Jerk
100 Meter Run
3 Pull-ups
6 Push-ups
9 Air Squats
1 Clean and Jerk

Break

Workout adjustments if needed

‍

Workout
_{(39-55 minutes)}

(27-57 minutes)

‍

‍Look For

Run | athletes should use the run as a recovery from the floor movements. If the run is taking a lot out of athletes, they should pull back the distance.
Clean and jerk | Loading today should not exceed 75% of our one rep. Athletes should be able to move the barbell comfortably today.
Cindy | full of range of motion on all of our reps today. We want athletes to hold the standard here today. If they are failing to do so, help them find a scaling option.

Post Workout Clean Up & Chat (57-60)

‍

_{Accessory Work}

Aerobic Capacity

4 Rounds:

4 Minute Bike Erg

1 Minute Rest

‍

* Performed At RPE 5-6

Additional Elements

‍

Have questions?

Reach out!

Back to Home

Tue