Separation Anxiety

Sat

Jul 13

Separation Anxiety

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Workout

"Separation Anxiety"

[TEAMS OF 3]

4 Rounds:

60 Burpee Box Jump Overs (24"/20")

30 Synchro AbMat Sit-ups

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Directly Into....

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4 Rounds:

400 Meter Team Run

20 Synchro Single Dumbbell Hang Clean & Jerks*

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Dumbbell: (50/35)

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KG | (22.5/15)

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Open-Games

4 Rounds For Time:

400 Meter Run

15 Devil Press @dumbbell(35/25)'s

25-20-15-10 Box Jump Overs (24"/20")

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Time Cap: 30 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

We’ve got a good old fashioned lung burner on our hand today with a team of three. The goal should be finding a pace that lets you be moving continuously today, so we want to lock in our breathing and cadence on reps and try to maintain it all the way through.

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Scoring

Score | Time to complete work. Add 1s per rep if we are time capped.

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Movements

Burpees Box Jump Overs | 4:00 of work or less, respectively.

Sit Ups | 1:15 or less

Runs | Aiming for 2:15 or less on time here today.

Single Dumbbell Hang Clean and Jerks | 1-3 sets, trying to minimize rest between sets.

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The One | Teaching Focus

Burpee Box Jump Over Cadence
Athletes should look to step up from the burpee before going into the box jump over so that they have better control of their heart rate throughout the reps.

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Modifications

400M RUN

Reduce Distance
2:15 Time Cap
500/450m Row
400/360m Ski
1000/900m Bike
300m Air Run
25/20 Calorie Echo/Assault

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SINGLE DUMBBELL CLEAN AND JERK

Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Kettlebell
Sub Empty Barbell
Kettlebell Swing

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BURPEE BOX JUMP OVERS

Reduce Reps
Reduce Box Height
Regular Burpees
Box Jump Overs
Burpee Box Step-Overs
Burpee Box Jumps
Box Jumps

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ABMAT SIT-UPS

Reduce Reps
Hollow Rocks
Knee Tucks

Logistics

For today, the only part that is not in sync with our team is our burpee box jump overs. So be sure teams know what to look for in our synchro movements.

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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

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

(3-9 minutes)

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General Flow

0:30 Samson (right)
0:30 Samson (left)
200m run
0:20 quad pulls
0:20 high knees
0:20 knuckle draggers
0:20 butt kickers
0:20 air squats
0:20 broad jumps
200m run

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

(9-19 minutes)

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Burpee Box Jump Over | Tell, show, do, check

3 jump back, step up burpees
3 burpee box step up overs
3 box jump overs
3 burpee box jump overs

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Single DB Hang Clean and Jerk | tell, show, do, check

0:20 alternating DB deadlift
0:20 alternating DB hang cleans
0:20 DB push press (right)
0:20 DB push press (left)
0:20 Alternating DB hang clean and jerk
0:20 Synchro DB hang clean and jerk

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

200m Run (together)
Waterfall Reps:
4 Single Dumbbell Hang Clean & Jerks (2 Each Arm)
2 Burpee Box Jump Overs
8 AbMat Sit-ups

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(25-60 minutes)

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Look For

Burpee Box Jump Over | Look for athletes to try and step up from the burpee to control the heart rate in the BBJO.
Sit Ups | Smooth pace throughout reps with the team. Athletes should use the sit ups to catch their breathe and have a break from the box.
Run | Pacing, athletes need to have a steady pace on the run, finishing the runs in around 2:00 each time.
DB hang clean and jerks | Look for athletes to use a strong hip extension in the clean and in the jerk.

Post Workout Clean Up & Chat (60)

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_{Accessory Work}

Gun Show

A) 5-5-5-5-5 Strict Weighted Dips

B) 3 Big Sets Close Grip Push-ups

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* Perform All (A) Before (B)

* Rest 2-3 Minutes Between Sets

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Additional Elements

Have questions?

Reach out!

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