Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Build to a 2RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. The goal is to match your previous 1RM but for 2 reps today. This should also help prepare for the Metcon.
– Metcon: Today’s Metcon the loading is intended to challenge you on each set. Your running intervals will likely fall off today which is okay because we want to focus on being as efficient as possible with the S20H.
– Strength: Build to a 2RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. The goal is to match your previous 1RM but for 2 reps today. This should also help prepare for the Metcon.
– Metcon: Today’s Metcon the loading is intended to challenge you on each set. Your running intervals will likely fall off today which is okay because we want to focus on being as efficient as possible with the S20H.
B) WARM UP/MOBILITY (3:00 – 15:00)
Tabata: 8 x 20s work/10s rest:
1a) Single Unders
1b) Banded Pull-aparts
Then,
3 Way Banded Shoulder-Lat Stretch x 20-30s each position (at 1:56 in this video)
Then,
Grab barbells and place into a rack. Review push press + S2OH, ie positioning x 5 minutes allowing your athletes to practice 3-4 reps per set before adding weight to bars starting max.
Tabata: 8 x 20s work/10s rest:
1a) Single Unders
1b) Banded Pull-aparts
Then,
3 Way Banded Shoulder-Lat Stretch x 20-30s each position (at 1:56 in this video)
Then,
Grab barbells and place into a rack. Review push press + S2OH, ie positioning x 5 minutes allowing your athletes to practice 3-4 reps per set before adding weight to bars starting max.
C) STRENGTH (15:00 – 35:00)
1) Push Press: Build to a 2RM. Rest 90s.
– Reset on each rep
Beginner Option:
1a) DB Shoulder Press: 4 x 8. Rest 60s.
1b) Banded Pull-downs: 4 x 12-15. Rest 60s.
1) Push Press: Build to a 2RM. Rest 90s.
– Reset on each rep
Beginner Option:
1a) DB Shoulder Press: 4 x 8. Rest 60s.
1b) Banded Pull-downs: 4 x 12-15. Rest 60s.
D) METCON (35:00 – 60:00)
”Roundabout”
For total time:
21 S20H (135, 95)
800 Meter Run
Rest 2:00
15 S20H (155, 105)
600 Meter Run
Rest 2:00
9 S20H (185, 115)
400 Meter Run
Rx+:(135, 95) (185, 115) (205, 125)
L3: (115, 75) (155, 105) (165, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)
22:00 Cap Including Rest
”Roundabout”
For total time:
21 S20H (135, 95)
800 Meter Run
Rest 2:00
15 S20H (155, 105)
600 Meter Run
Rest 2:00
9 S20H (185, 115)
400 Meter Run
Rx+:(135, 95) (185, 115) (205, 125)
L3: (115, 75) (155, 105) (165, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)
22:00 Cap Including Rest
E) EXTRA CREDIT (AFTER CLASS)
Barbell Curls: 2 x 25. Rest 60s.
Barbell Curls: 2 x 25. Rest 60s.