FRIDAY, NOVEMBER 22ND

A) NOTES ABOUT TODAY’S TRAINING

What the client needs to know:
– Strength:
 Build to a 1RM Push Press in 10 sets. Goal = beat current 1RM by 5 lbs.
– Metcon: Goal today is to complete each round without excessive bouts of rest – this workout is done with 1 KB. Go lighter than you think.
What the coach needs to know:
– Strength: Max Effort Method – Goal: Strategically build to a 1RM over the course of 10 sets. This plan should account for a 5# PR and 3-4 singles ABOVE 90% of current 1RM. This was last tested a 1RM on 6/24. Max Effort Method is the best method to improve Absolute Strength. The best method for improving both intermuscular coordination (maximum number of motor units activated) and intramuscular coordination (ability to improve movement patterns.)
– Strength: Odd Object Capacity – Goal: Complete all rounds with minimal rest. Use a light KB for today’s workout – a weight people can move without excessive rest – 85% effort today. Some people may need to go LIGHTER for the TGU than what the use for the rest of the workout – this is okay. Strongman Endurance Method is training the ability to maintain proper posture when heart-rate is elevated and fatigue sets in. It improves areas of core muscular endurance, posture, and grip strength.

B) WARM UP (3:00 – 15:00)

1) Dynamic Movement in place consisting of: 10 Inch Worms + Push-ups + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps
2) Mobility – Three-way Thoracic Spine Foam Roll: 1-2 inches of motion x 1-2 spots x 20-30 seconds each + 15 Thoracic Rotations each
3) Activation – AMRAP 3 of: “Rusin Triset” 10 Over and Back + 10 Banded Facepull-aparts + 10 Banded Pull-aparts
4) KB Warm-up – 5 reps per movement:
KBS (53, 35)
1-Arm KB Push Press – 5 each arm
Split Stance KB Rows – 5 each arm
Turkish Get-ups – 1 each side

C) STRENGTH (20:00 -40:00)

1) Push Press: 1RM in 10 sets. Rest 2:00
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits
2) Review Metcon Movements + Warm-up

D) CONDITIONING (40:00 – 55:00)

AMRAP 15 of KB Complex:
20 KBS (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
Turkish Get-ups – each side
Rest as needed between rounds

L3: (45, 30)
L2: (35, 25)
L1: (25, 20)

E) EXTRA CREDIT (55:00 – 60:00)

– Foam roll pecs x 60s each
– Half-kneeling Biphasic Pec stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale