Context: Practice – Focusing on technique at the beginning of the strength focus (and what “2 of 11” means)
Strength: 5×3 squat clean (5 sets of 3 reps, same weight across, 70-80%)
Super Set: 5×6 weighted strict ring dip, progression, or db bench press (5 sets of 6 reps, same challenge with all sets)
Metabolic Conditioning: “Ickey Shuffle”
5 rounds for time
12 push press (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or with dbs (15/30*/45lb)
8 front squats (same)
10′ lateral shuffle, 5 round trips, touch line with one hand
Scaling Guide: 6 – 10 minutes, about 1.5 minutes per round. Scale Up: 85/135lb bar.
Coaching Tips: Go for big sets on the push presses and the front squats. Make sure you keep an upright torso and don’t let the knees slide forward on the push presses (putting stress on the knees). Use your hips! Adjust your front rack position if needed on the front squats. Push the speed on the lateral shuffles to keep the intensity up!
Optional ‘Cash Out’ or Hypertrophy: 2 min burpees, 1 min side plank (switch as desired), 1 min burpees, OR 3 sets of 15 single arm db shoulder press in a super set with 15-20 loaded hip extensions
Context: Practice – Why jerks are better for getting things overhead (rather than push presses)
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk, or perform 3 reps on the minute for 5 minutes (50-60%)
Metabolic Conditioning: “Reverse Turkey”
5 rounds for time
10 power clean and jerks (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)
20 sit ups
200m run or 1/2 mile airdyne/assault bike
1 minute rest
Scaling Guide: 17 – 24 minutes, about 4 min per round including the rest. Scale Up: 105/155lb bar, 12 GHD sit ups
Coaching Tips: Perform some larger sets on the first round, then break it up on the middle rounds. Try to pace it so that you can do some larger sets on the last round. Use the ‘jerk’ and not the ‘push press’ on the clean and jerks to save the shoulders. Sit ups can be knees together or ‘butterfly’. Make sure you aren’t picking your hips up, then slamming back down on the floor if doing sit ups with an abmat (a sure way to get a ‘raspberry’. Make sure you go hard on the run/airdyne because of the rest!
"Dust in the Wind"
Context: Practice – Pacing after a ‘tough’ buy in (form is key)
Dynamic Warm Up Option: 400m run with med ball or 3 min jump rope, then 3 sets of 8 single arm kb row, 8 goblet squats with knee push out at bottom, 8 single arm kb press, then 2 sets of 4 spiderman lunges (each side), 4 deadbug extensions (each side)
Metabolic Conditioning: “Dust in the Wind”
In 20 minutes
2000m row – record as bench mark
2 min rest
Then max reps with the remaining time:
3, 6, 9…
Thruster (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or with dbs (15lb, 30lb*, 45lb)
Burpee over bar
Supine ring row
Scaling Guide: 78 – 171 reps, about 7 – 11 minutes for the row, then finishing the 9s and then some, to getting part way through the 18s. R2 (the 9s): 27reps. R3 (the 12s): 54. R4 (the 12s): 90. R5 (the 15s): 145.
Coaching Tips: Push the pace on the row so you can get a new PR. Stay moving during the rest interval and focus on nasal breathing to aid in recovery. Move through the first rounds fast because of the small sets and lots of transitions. Keep the torso up on the thrusters and avoid tipping forward. You can step up to the bar for the burpee, but it must be a two footed jump for it to be ‘Performance’). Keep the ring rows strict!
"Rope a Dope"
Context: Competition – The difference between going for a new PR and going for a true ‘max’
Skill Practice Warm Up: Spend 8 minutes working up to a 3 rep max weighted strict pull up (or progression)
Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, adding weight each set if possible)
Metabolic Conditioning: “Rope a Dope”
AMRAP in 8 min
24 double unders
16 lunge steps (walking or in place)
5L/5R single arm db hang power snatch (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
Scaling Guide: 4 – 7 rounds, about 1:30 per round. Scale Up: lunges with 35/50lb dbs (one in each hand in front rack), and 35/55lb db hang power snatches.
Coaching Tips: Make sure you keep your body straight and shoulders back for the double unders. The lunges can be walking lunges or lunging in place (reverse lunges are fine), just make sure your knee ‘kisses’ the floor each rep. Keep the shoulder ‘packed’ on the hang snatches. Do not let the shoulder roll forward and internally rotate. Use a big hip pop so there is less press out on the snatches (to save the shoulders for double unders).
Optional ‘Cash Out’ or Hypertrophy: 5 rounds of “Cindy” or 3 sets of 12 strict narrow grip chin ups in a super set with 12 weighted step ups
Context: Mental Toughness – Only do the deadlifts if you can do them with perfect form
Skill Practice Warm Up: Spend 10 minutes working up to a challenging banded deadlift (chains anyone?) (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%).
Metabolic Conditioning: “Jackwagon”
5 rounds for time
10 deadlifts (Health: 75#/105#, Athletic*: 105#/155#, Performance: 155#/225#) or 15 with kbs (35lb, 53lb*, 70lb)
10 db push press (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
10 lateral burpee over bar
400m run or 20 high knees (10 per leg), 40 single unders, 2 rounds
Scaling Guide: 17 – 24 minutes, about 4 min per round. Scale Up: 185/275lb bar, 35/50lb db
TEAM VERSION: One person working at a time, 20 deadlifts, 20 db push press, 10 bar facing burpees (in unison over same bar), 400m run together.
Coaching Tips: Be deliberate with the deadlifts so that you can keep a flat back. Don’t let your torso tip forward on the push presses and be sure to get full lock out at the top. The burpees over the bar do not require a clap or fully open hips. Stay low and move fast. Pace the run so you can come right in and start on a set of deadlifts without much set up time.
Optional ‘Cash Out’ or Hypertrophy: 10 kipping pull ups, 10 jumping lunges, 4 minutes, OR 3 sets of 10 strict chin ups in a super set with 12 Bulgarian Split squats