Prep
– Back to basics with this week’s prep; be sure to coach swings, as necessary. This will have some extra time, so take time to do it well.
– Flow and Crawl: morning classes, more time on flow. Evening classes, more time on crawling.
Monday & Tuesday
Strength
We’re looking for maximum power output on the squats; we’ll need to stay a bit lighter, and watch for loss of glute med tension – knees need to track vertical-ish. Rest between rounds needs to allow for subsequent, high-output drive, and should get longer with each set.
Heavy rack carries: double KB or DB, and the intention is to build maximal tension in the chest and shoulders. If tension isn’t found, reduce weight. Take the time to introduce cleans for athletes working with kettlebells.
Chassis Integrity
Constant and quick movement, not frantic. Even pacing, with building endurance as the goal. Plate rainbows should stay slightly forward of overhead. Single bag for the OH carry and the Down & Ups, selecting a weight that allows continuous movement.
Fast & Hard
Firm 10-minute time cap. This should feel like a fight. Hard. Aggressive. Prior to “Go,” coach athletes that it’s going to hurt, and the goal is to find that aggression.
Pure Conditioning
Drop the Strength component.
Wednesday
Strength
We’re working on kettlebell get-ups as a skill, for the sake of shoulder control. Many athletes will need direct instruction to learn this as a new movement.
Goblet Split Squats: once you’ve found stability, especially in the back leg, and with knees tracking vertically, load these f*ckers. Go heavy.
Box squats: Power drive through the floor is the intention, and athletes must step down (think of the Achilles tendons!). Athletes may work to higher boxes, but should start at 16″ max.
Endurance Intervals
These are long, long sets of accessory work. Use your best judgment to help athletes select appropriate weights, and set up stations to allow everyone to use appropriate loads. Standing presses may use any tool, may become push presses, and may also start from the floor, if desired. Every 45s will be a struggle; let’s embrace the struggle.
Thursday & Friday
Prehab
We’re dropping focused strength work for the day, in favor of pushing deeper into conditioning efforts. Three rounds will be tight in the 10m timeframe, so you’ve got to move quickly to get everything done.
Conditioning I
Fight mode: intensity. 1:2 work:rest ratio; with this long (complete) rest, you need to absolutely crush the 20 seconds of work.
Conditioning II
After 90 seconds of rest, we’ve got 4 4-minute work periods; each work period is for maximum rounds of 100 jump rope singles, 5 snatches per side, and 20 mountain climbers.
– On the jump rope singles: this should be less than 1 minute of work. If that’s a struggle, take the rep count down to ensure success in that time frame.
– Snatches should be done with a dumbbell for most athletes; people with experience with KB snatches may make that choice. Clearly, we need to run some KB skill workshops to get more people using KBs for these.
– Mountain climbers: we want hips to stay level and stable. For most, this means slowing down and taking it one leg at a time, with full control. If they get sped up, a block placed on the back of the hips shouldn’t get thrown off.