T.U.P [HERO]

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Fri

Jul 19

T.U.P [HERO]

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Workout

Front Squat

Heavy Set of 20

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* Look To Beat Attempt From 7/12/24

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"T.U.P." [HERO]

15-12-9-6-3:

Power Cleans (135/95)

Pull-ups

Front Squats (135/95)

Pull-ups

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Time Cap: 18 Minutes

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KG | (61/43)

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Open-Games

Same as class.

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For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, we have the test week of our 20 rep cycle. Athletes should use the data they gathered last week to try for true 20 rep on the lift. Part 2, In this Hero workout, athletes will be challenged to hold on for bigger sets of front squats and to plan their break up strategy for the power cleans and pull-ups based off of what will allow them to stick to their front squat strategy.

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Scoring

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

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Movements

Power Cleans | Loading should not exceed 60% of your 1RM clean

Pull-Ups | Athletes should be able to complete 8 or more pull-ups unbroken when fresh to complete reps as prescribed.

Front Squats | Athletes should be able to complete every round in 1-2 sets.

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Strategies

The One | Teaching Focus

Elbows High

The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.

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Modifications

POWER CLEANS

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

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PULL-UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows

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FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Kettlebells
30-24-18-12-6 Air Squats

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Logistics

Athletes should have their own barbells today, to ensure the flow works well.

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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 Childs pose
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Scorpions
0:20 Arm circles
0:20 Arm wraps
0:20 Bootstraps
0:20 Cossak squats
0:20 Air squats

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Pull Up Flow

:10 Scap pull ups
:10 Kips
2x :10 Kip swings
5 Jumping negative pull ups
3 Pull ups or workout mod

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

(9-21 minutes)

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Power Clean | tell, show, do, check

Establish stance, grip, & 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
Teach receiving position
Feet flat, butt back, knees out, elbows high
5 cued reps position 1 (mid thigh / hip)
Focus on full extension before pulling and catching
Hold landing position
5 Cued reps position 2 (above knee)
Focus on keeping the bar close throughout
Hold landing position
3 Cued reps position 3 (mid shin)
Focus on butt down, and bar tight
Hold landing position

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Front Squat | tell, show, do, check

Establish stance & grip
Shoulder-width stance
Hands just outside shoulders
Loose fingertip grip on the bar
Elbows high (upper arm parallel to the ground)
Midline is braced
3 cued ¼ Squat & Hold
Focus on high elbows in set up and hold
3 cued Squat & hold
Focus on high elbows throughout the rep and in the bottom position
3 Cued lightweight rep
Focus on elbows high throughout the rep

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Strength
_{(21-33 minutes)}

(21-33 minutes)

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

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Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

5 Power Cleans
5 Pull-ups
5 Front Squats
5 Pull-ups

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(39-57 minutes)

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Look For

Power cleans | Have athletes consider to breaking up the cleans into small sets or singles to save the arms and better control their heart rate.
Pull Ups | Appropriate scaling, there are a lot of pull ups today. Athletes need to choose their pull up variation or rep scheme appropriately.
Front squats | Elbows high, barbell stays in the frontal plane.

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Post Workout Clean Up & Chat (57-60)

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_{Accessory Work}

Lethal Legs

4 Sets

10 Goblet Split Squats (right)

:10 Goblet Split Squat Hold (right)

10 Goblet Split Squats (left)

:10 Goblet Split Squat Hold (left)

*Alternate which side you start with

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Additional Elements

Have questions?

Reach out!

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