Talladega Nights

March 22nd

TALLADEGA NIGHTS

Download the week

Workout

Back Squat

In a 10:00 Window

Max Back Squats @ 80%

Max set to technical failure.

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"Talladega Nights"

5 x AMRAP 3

21 Wall Balls (30/20)

21/15 Cal Row

Max Strict Pull ups

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No Rest Between AMRAPS

Score is total Strict Pull ups

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KG | (9/6)

Open-Games

5 x AMRAP 3

21/15 Cal Row

15 Wall Balls (30/20)

Max Strict Pull ups

Score is total Strict Pull ups

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For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, our max sets are to be done to "Technical Failure" - This means the set is stopped once technical proficiency is lost, not once the lifter can no longer lift the weight. In part 2, we have back to back AMRAPS with some redundant movements and strict gymnastics that are sure to burn out quickly if we're not careful from the start. Fatigue and breathing will quickly play a large role in how successful we are at the end of each AMRAP.

Scoring

Total strict pull ups

Movements

Wallballs | :60 or less. 2 sets or less.
Calorie Row | Around :60.Strict
Pull-ups | Aim for at least :30.

The One | Teaching Focus

Grip the ground
In both our back squats and wall balls we want to target grip and twist the ground with the feet. This will emphasize the knees tracking the toes and the use of the posterior chain throughout squatting movements.

Modifications

Wallballs
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
32 Air Squats

‍Calorie Row
Reduce Reps
1:00 Time Cap
15/12 Calorie Ski
21/15 Calorie Bike Erg
200m Run

Strict pull ups
Banded Strict Pull-Ups
Ring Rows
Jumping Pull-ups
Alternating Dumbbell Plank Rows

Logistics

Athletes should not go to failure on their pull-ups in the first few rounds, choose a number of reps that is sub maximal and try to maintain a consistent number of reps each round.

Those less confident in their ability to hold onto the wallball under fatigue at this weight and height may consider scaling down to maintain a higher intensity pace.

In part 1, make sure athletes have a clear understanding of what it means to go to “technical failure.” Pair athletes up in groups and call them to lift on alternating minutes so that you can see, correct, and cue each athlete throughout the sets.

In part 2, you can manage a large class by staggering start times and beginning one group behind the other. You can also allow some athletes to begin on the wallballs and others to begin on the rower.

Lesson Plan
_{(0-3 minutes)}

Whiteboard Brief

Provide workout overview
Review stimulus notes
Provide mods & subs overview
Ask for injuries & limitations

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

"Rowling" Tourney

Provide teaching that focuses on sequence of pull.

Catch, drive, finish, recover.
Cue athletes to target this throughout the game.

3 Rounds each
Close eyes at 50m
Partner furthest from target does 10 reps
Round 1 | Air squat
Round 2 | Medball squat
Round 3 | Medball thruster

Specific Warm-Up
_{(9-19 minutes)}

Wall Ball | tell, show, do, check

Establish set-up

Feet shoulder-width apart.
Hold the medicine ball at chest height with both hands on the sides of the ball.
Elbows pointing down.

5 Medball squat

Focus on foot arch and gripping the ground

5 Medball push press

Focus on timing of hips and legs extending then pressing the ball

3 Medball thruster

Focus on squat mechanics, foot arch, and gripping the ground

3 Medball thruster

Focus on timing of hips and legs extending then pressing the ball overhead

5 Wall balls

Pull ups | tell. show, do, check

:15 each
Scap retractions
Kip swings
Jumping eccentric

Modify to eccentric ring rows if necessary

Pull ups

Modify to workout movement

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Strength
_{(19-36 minutes)}

10:00 window
Builds based on coach or athlete discretion
Transition to part 2

Primer
_{(36-42 minutes)}

Practice Round

7 Wallballs
7/5 Calorie Row
1-3 Strict Pull-ups

Break

Workout adjustments if needed

Workout
_{(42-55 minutes)}

Look For

Wall Ball

Timing.
Cue athletes to extend the hips and legs fully before throwing the ball.
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Calorie Row

Timing and sequence.
Cue athletes to extend the hips and legs fully before pulling the handle.
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Strict Pull Ups

Elbow Position.
Review the position of the elbows during the pull-up. They should point down and slightly back, not flare out to the sides.

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Post Workout Clean Up & Chat (55-60 Minutes)

Additional Elements

Home Workout

5 x AMRAP 3
21 Single DB thrusters
200m run
Max Strict Pull ups

Mindset

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams

How does an echo start?With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

After Party

30-20-10
Unbroken barbell curls
Unbroken barbell bent row
Unbroken barbell supinated strict press

Have questions?

Reach out!

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