Daily training
2024-08-09
Mindset
It's All A Game
Back Squat9 min
In 5-7 Sets Build to A Heavy:
3 Rep Back Squat
Stimulus
- While athletes are building in weight across their working sets today, we still want to prioritize QUALITY movement.
- Full depth and full extension of the hip at the top of our reps is required.
- If we are struggling to maintain our form and technique or we fail, we should bring the weight down in order to move well and complete a full 3 rep set.
- Score: Heaviest set of 3 reps.
Substitutions
- Box Squat
- Front Squat
Movement prep
:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
5 Empty Barbell Back Squats
5 Back Squats @ A Light Weight
3 Back Squats @ A Moderate Weight
Build to a Heavy Set of 3 Reps.
"Stomping Ground"18 min
For Time:
30 Devil's Cleans
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
Double Dumbbells: 50 / 35 lb's
Time Cap: 18 Minutes
Stimulus
- Overview: Who doesn't like to shake it up with a new movement?! This is the first time that we've done these and they're a real gut and leg check. The math on this one is pretty straight forward, but the execution might get a little dicey if we don't go in with a plan.
- Devil's Cleans: At least 1:00 of work each interval. Need to complete a minimum of 5 reps each interval or reduce the reps/weight.
- Run: 1:00 or less.
- Score: Time to complete reps. Add 1s per rep not completed if time capped.
Strategy
- Athletes that are confident in hitting more than 3 reps per round may decide to try and push their run pace, but do so with caution. These reps add up quickly on the lungs and legs. Relax your arms during the runs and try to stay in control of your breathing, there isn't much space for catching our breath today.
- 4 reps per interval gets you done just in time for the time cap today. 5-7 reps per interval is the sweet spot to start at and get accustomed to this new movement paired with the running. Once you find your groove, decide if you think you can swing 7+ per round for the rest of your rounds.
Substitutions
DEVIL'S CLEANS [DUMBBELL BURPEE SQUAT CLEAN]
- Reduce Reps/Loading
- Sub Dumbbell Burpee Power Clean
- Remove Push-up
- Sub Hang Squat Cleans + Regular Burpees (ex. 7 HSC + 7 Burpees w/o DB's)
- Sub Goblet Squats + Regular Burpees (Same As Above)
200M RUN
- Reduce Distance
- 1:00 Time Cap
- 250/225m Row
- 200/180m Ski
- 500/450m Bike Erg
- 12/10 Calorie Echo/Assault Bike
- 1:00 Moderate to Hard Effort On Air Runner/Treadmill
Movement prep
1 Round:
2 Devil's Cleans
100m Run
2 Devil's Cleans