MONDAY | functional strength
Warm up:
Shoulder cars
300 m warm up on row
Clean technique with dowels
Mini banded front raises + pull downs
Long banded lateral raises - attach PT bands at bottom of racks/pole (or attach to something heavy at ground level)... stand next to rack/pole with LEFT side facing the rack, grab band with RIGHT arm, and raise up to shoulder height
Class layout: I’d keep all barbells on west wall, suggest keeping weights in a progression of lowest weight at one end and highest weight at the other (obviously welcome to continue to add weight to bars) but trying to keep some coordination in terms of weights
Both rowers at front (more toward the east side)
Dumbbells on east wall
Sandbags near rack
4-12 Cleans of Choice + OH Press | Two Routes
*This has freedom of movement selection for the athlete BUT it is going to be high responsibility as coaches to make sure athletes understand these next few things:
1. Freedom of movement means Route 1: this can be a clean + oh press combined movement on every rep with the barbell (clean + jerk works on this) OR they can choose to do all of their reps with cleans of choice and then do all of their overhead press reps with dumbbells...
2. Doing both movements strung together each rep with the barbell means they NEED to have good shoulder mobility and good form
3. This movement SHOULD NOT come at the expense of their back doing all the work
SA Alt Front Raises + Lat Raises | Dumbbell Alternating SA Front Raise + SA Lateral Raise, one arm at a time alternating between the dumbbell going from hip height up to a lateral raise out to the side at shoulder heigh, and lowering back down then going into a front raise to shoulder height
SB Alt Pulls + Spiderman Ab | Table top position, sandbag pulls from side to side | Pull knee to shoulder and hold for 5 sec per side (knee should get as CLOSE to arm as physically possible)
Pull Ups
Choice of 5 Rounds: 100 m Row FT, 2 Rounds: 250 m Row FT, or 1 Round: 500 m Row FT
(FT: For time)
Shoulder cars
300 m warm up on row
Clean technique with dowels
Mini banded front raises + pull downs
Long banded lateral raises - attach PT bands at bottom of racks/pole (or attach to something heavy at ground level)... stand next to rack/pole with LEFT side facing the rack, grab band with RIGHT arm, and raise up to shoulder height
Class layout: I’d keep all barbells on west wall, suggest keeping weights in a progression of lowest weight at one end and highest weight at the other (obviously welcome to continue to add weight to bars) but trying to keep some coordination in terms of weights
Both rowers at front (more toward the east side)
Dumbbells on east wall
Sandbags near rack
4-12 Cleans of Choice + OH Press | Two Routes
*This has freedom of movement selection for the athlete BUT it is going to be high responsibility as coaches to make sure athletes understand these next few things:
1. Freedom of movement means Route 1: this can be a clean + oh press combined movement on every rep with the barbell (clean + jerk works on this) OR they can choose to do all of their reps with cleans of choice and then do all of their overhead press reps with dumbbells...
2. Doing both movements strung together each rep with the barbell means they NEED to have good shoulder mobility and good form
3. This movement SHOULD NOT come at the expense of their back doing all the work
SA Alt Front Raises + Lat Raises | Dumbbell Alternating SA Front Raise + SA Lateral Raise, one arm at a time alternating between the dumbbell going from hip height up to a lateral raise out to the side at shoulder heigh, and lowering back down then going into a front raise to shoulder height
SB Alt Pulls + Spiderman Ab | Table top position, sandbag pulls from side to side | Pull knee to shoulder and hold for 5 sec per side (knee should get as CLOSE to arm as physically possible)
Pull Ups
Choice of 5 Rounds: 100 m Row FT, 2 Rounds: 250 m Row FT, or 1 Round: 500 m Row FT
(FT: For time)
Tuesday | MAX
4 Rounds for Time | 40:00 CAP
Row: 500 m
Bike: 0.8 mi
Ski: 500 m
Tread: 0.40 mi
This is the same workout we had two weeks ago, but double the distance, half the rounds
Row: 500 m
Bike: 0.8 mi
Ski: 500 m
Tread: 0.40 mi
This is the same workout we had two weeks ago, but double the distance, half the rounds
Wednesday | Functional Strength
Warm up
- 10 Banded thigh unweighted eccentric + isometric hold squats (Eccentric: 3-10 seconds to lower) (Isometric: 3-10 second hold at bottom) | Quick to come up
- 20 Banded thigh reverse prisoner squat walks | Sit in squat with hands on head, elbows out to side, walk in reverse
- 20s Banded thigh lateral squat walks
- 20s Banded thigh lateral standing walks
- 10 Hand release strict push ups
Workout
BB: Banded Thigh Squats | Choice of front/back/etc.| Eccentric + Isometric Hold
SB: Rev Sandbag Sledpull Drags (Loop band through handle, and hold onto both ends of the band with hands)
SA Chest Press
Push ups | Isometric hold at bottom of each rep | Options for added intensity: Decline option with feet on box, or Weight on back
Skull Crushers or Dips
Optional: Banded thigh bike 30 sec each round
THURSDAY | E:60
Team Endurance Long Distances (Teams of 2-3)
4K Row
4K Ski
2 mi Run
200 Kcal Bike
Intended for interval repeats: it’s not a slow pace if you’re aiming for the goals, but the endurance goal will be to maintain your interval pace attempt after attempt
4K Row
4K Ski
2 mi Run
200 Kcal Bike
Intended for interval repeats: it’s not a slow pace if you’re aiming for the goals, but the endurance goal will be to maintain your interval pace attempt after attempt
Friday | Functional strength
8 top half, then controlled eccentric Curls for 4-30 reps
4-20s SA Snatch
1:00 Option for Quality Devil’s Press or Controlled Burpees
- Devils press with dumbbells
- Controlled burpees no dumbbells
With both of them: think/cue LEAST amount of jarring impact
to joints of hips/knees as possible
- Trying to float hips up with control so feet land soft
- Trying to stay controlled when floating back into push up position
- When coming up in the devils press, index on lifted chest
like a deadlift before starting the movement upward (last thing you want is a rounded back)
8-30 Chin Ups
SB: Walking Lunges (or reverse lunges) + Rows + RDLs
8-20 lunges + 6-20 bent over rows + 6-20 RDLs
4-20s SA Snatch
1:00 Option for Quality Devil’s Press or Controlled Burpees
- Devils press with dumbbells
- Controlled burpees no dumbbells
With both of them: think/cue LEAST amount of jarring impact
to joints of hips/knees as possible
- Trying to float hips up with control so feet land soft
- Trying to stay controlled when floating back into push up position
- When coming up in the devils press, index on lifted chest
like a deadlift before starting the movement upward (last thing you want is a rounded back)
8-30 Chin Ups
SB: Walking Lunges (or reverse lunges) + Rows + RDLs
8-20 lunges + 6-20 bent over rows + 6-20 RDLs