Working For The Weekend

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Sat

Aug 10

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Workout

"Working For The Weekend"

[TEAMS OF 3]

AMRAP 7:

30 Power Snatches

15 Rope Climbs

Max Calorie Bike Erg

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AMRAP 6:

24 Power Snatches

12 Rope Climbs

Max Calorie Bike Erg

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AMRAP 5:

18 Power Snatches

9 Rope Climbs

Max Calorie Bike Erg

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AMRAP 4:

12 Power Snatches

6 Rope Climbs

Max Calorie Bike Erg

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AMRAP 3:

6 Power Snatches

3 Rope Climbs

Max Calorie Bike Erg

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Barbell: (115/85)

Rope: (15')

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Score: Total Calories

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SEE NOTE FOR INDIVIDUAL VERSION

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KG | (52/38)

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Open-Games

5 Rounds:

20' Front Rack Walking Lunge, @weight(135/95)

10-8-6-4-2 Power Snatches, @weight(135/95)

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Directly Into...

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5 Rounds:

20' Overhead Walkinge Lunge, @weight(135/95)

1-2-3-4-5 Rope Climbs (15')

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* Score: Total Time

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For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a team of 3 workout, and some interval work! The flow of today is one partner is always working while the other two rest. The idea is that you switch out before one partner starts to fall behind. With each partner getting a two to one rest, we want to hold a high effort pace when it is our turn!

Scoring

Score | Total bike calories

Movements

Power Snatch | Quick singles, or small cycled sets

Rope Climbs | 3:00 / 2:30 / 2:00 / 1:30 / 1:00

Bike | 1:00 or more each round

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Strategies

The One | Teaching Focus

Rope Sequence

Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

Modifications

POWER SNATCHES

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings

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ROPE CLIMBS

Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope

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CALORIE BIKE ERG

Sub Row/Ski/Air Runner/Echo/Assault

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Logistics

INDY VERSION

5 Rounds:

20/16 Calorie Bike Erg

10-8-6-4-2 Power Snatches @weight(115/85)

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Directly Into....

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5 Rounds:

20/16 Calorie Bike Erg

1-2-3-4-5 Rope Climbs (15')

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Time Cap: 30 Minutes

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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)

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Team of three warm up AMRAP 6

Partner 1- bike
Partner 2- Deadhang
Partner 3- inchworm + spiderman
Partners rotate each time someone drops from hang

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

(9-21 minutes)

Rope | tell, show, do, check

Progression
4 Reps ring rows
2 Reps stand to stand
4 Reps jumping rope pull ups
4 Reps jumping rope pull up with knee tuck
5 rep Reach
Standing to reach and grasp
5 rep Tuck
Grasp and tuck knees to chest
5 rep Clamp
Grasp, tuck knees, clamp feet
5 rep Stand
Grasp, tuck knees, camp feet, stand tall
2 Reps workout movement

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Power Snatch | tell, show, do, check

Establish stance & grip
Feet hip width apart
Hands wide with full grip on the bar (wide enough to do a pass through without bending elbows)
Bar in contact with shins
Shoulders slightly over the bar
Eyes on the horizon
5 Snatch dip + drive
Focus on speed through the middle
5 Snatch deadlift + shrug
Focus on timing of the shrug
5 Snatch high pull
Focus on bar close
5 Snatch land
Focus on footwork and the elbows beating the feet.
5 Snatch drops
Focus on footwork and the elbows beating the feet.
2’’, 4’, 6’
3 Cued Snatch | tell, show, do, check
Elbows beat the feet

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

Each partner (waterfall start)
3 Power snatch
1 rope climb
0:30 bike

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(27-52 minutes)

Look For

Power snatch | Elbows beat the feet, we want athletes to have a fast turnover today.
Rope climb | look for the sequence, athletes will be most efficient following the sequence.

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Post Workout Clean Up & Chat (52-60)

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_{Accessory Work}

Bulletproof Shoulders

4-5 Sets For Quality:

20 Banded Front Raises

20 Banded Pull Aparts

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Additional Elements

Have questions?

Reach out!

Back to Home

Sat

Aug 10

Workout

Open-Games

For the Coach

Workout Overview

Stimulus

Scoring

Movements

Strategies

The One | Teaching Focus

Modifications

Logistics

Lesson Plan(0-3 minutes)

General Warm-Up(3-9 minutes)

Specific Warm-Up(9-21 minutes)

Strength(21-33 minutes)

Primer (33-39 minutes)

Workout (39-55 minutes)

Accessory Work

Additional Elements

Have questions?

Lesson Plan
_{(0-3 minutes)}

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

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

Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

Workout
_{(39-55 minutes)}

_{Accessory Work}