SATURDAY, NOVEMBER 30TH

A) NOTES ABOUT TODAY’S TRAINING

What the client needs to know:
– Metcon:
 Work with a partner today – one person works and split as desired. All sets should be challenging but scaling should allow for touch n go sets of perfect power cleans.
What the coach needs to know:
– Metcon: Cardiac Power – Goal: maintain a high level of output but worry more about moving today and getting a good sweat – 75-80% effort. Power clean load should be light and allow for sets of AT LEAST 5 reps – touch n go. Cardiac Power Method helps improve oxygen supply at higher intensities and improves the endurance of the cardiac muscle. Stimulates an increase in the contractile strength of the cardiac fibers along with the corresponding increase in mitochondria.

B) WARM UP (3:00 – 20:00)

Box Programming Lower Body Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
Front Squats
Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up
– Power Cleans
– Wall balls

C) CONDITIONING (25:00 – 55:00)

AMRAP 30 in teams of 2:
150 Wall balls (20, 14)
150 Power Cleans (115, 75)
150 Calorie Row
*One person works at a time – split as needed.

Rx+:(Calories on Bike)
L3: (95, 65)
L2: (75, 55) (14, 10)
L1: (65, 45) (10, 8)
*Alternate Option for Rowing – 100 Cals on Bike or Ski OR 1 Mile Run

D) EXTRA CREDIT (AFTER CLASS)

15 Minutes of “easy” cardio – If wearing a HR monitor do NOT exceed 130 BPM – Conversational recovery work.