A) Notes about today’s training
What the client needs to know:
– Strength: Same strength work as last week with the exception of one additional set. All sets should be
– Metcon: Consider the overall volume – 55 reps per movement and break work in 1-2 sets so you’re
able to work through the entire piece without excessive bouts of rest.
What the coach needs to know:
– Strength: Repetition Effort Method – Goal: perform 2 ”ramp-up” sets and then 5 ”work sets” that are
challenging, but not at failure. Repeated Effort Method stimulates muscular hypertrophy and is used to
target specific limitations with lagging muscle groups. RE method also Increases neuromuscular
efficiency and increases the ability of the muscle to generate force – carries over nicely to multi-joint
movements not mention looking better naked.
– Metcon: Mixed Modality Circuit Work – Goal: Split work so people do not incur excessive bouts of rest
– effort should be high around 85% but scaling should allow for all work to be done in 2-3 sets (as the
workout progresses and reps descend 1-2 sets.) Mixed Modality Circuit Method can improve Glycolytic
power and capacity of many different muscle groups in a time-effective manner when used properly.
This work produces very rapid rate of ATP turnover and high levels of blood lactate when large muscle
groups are used i.e. global movement patterns like a thruster or a burpee.
B) Warm Up (3:00 – 15:00)
1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.
2) Three-way Thoracic Spine Foam Roll: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
3) 3 Rounds of:
Thoracic Rotations x 5 each.
Banded Facepull-aparts x 10
Banded Pull-aparts x 10
C) Strength (15:00 – 35:00)
1a) Slight Decline DB Bench Press: 2/5 x 10. Rest 30s.
– elevate the front of the bench on a 45# plate – roughly 3” off the floor
– use the same weight or slightly heavier than last week
1b) Inverted Rows: 2/5 x 15. Rest 30s.
– 2 warm-up sets then 5 work sets.
– same set-up as last week
D) Conditioning (35:00 – 60:00)
For time:
S20H (135, 95)
Box Jumps w. a step down (24, 20)
L3: (115, 75)
L2: (95, 65) (20, 15) (Knee Lifts)
L1: (75, 55) (Step-ups) (Abmat Sit-ups)
15:00 Time Cap
E) Extra Credit (After Class)
Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
– Half-kneeling Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale