THURSDAY, NOVEMBER 7TH, 2019
A) Notes about today’s training
What the client needs to know:
– Strength: Week 1 of Speed work with the Sumo Banded Deadlift. Focus on speed and perfect
technique today.
– Metcon: a Testing piece that will challenge you from head to toe but also your ability to pace/breath.
Do not underestimate this one. Loading should be light.
What the coach needs to know:
– Strength: Dynamic Effort Method – Goal: All sets are fast/explosive with PERFECT technique.
Remember, we’d rather people go lighter vs. heavier and maintain better bar velocity – there should be
ZERO grinding of reps. Dynamic Effort Method the primary of the objective is to improve Rate of Force
Development (RFD). DE method also acts as a teaching tool to reinforce good motor patterns i.e. submaximal loading allows us to remove the need to lift slow/heavy.)
– Metcon: Global Testing Piece – Goal: High level of effort without redlining – 90% effort. The first 5
minutes should be treated like a CrossFit open workout and the last 2 minutes should be executed at
near maximal effort. Loading must be light. Last tested on 8/26.
B) Warm Up (3:00 – 20:00)
1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.
2) Movement Prep #1 – Power Snatch x 7:00
3) Movement Prep #2 – Sumo Deadlift x 5:00
C) Strength (20:00 – 45:00)
1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
– to a moderate height
2) Sumo Deadlift against a band: 8 x 3 @50% of 1RM from 10/21 + band resistance, every 60s.
– reset reps
– take 3-4 sets to build to work set.
3) Warm-up Power Snatches + Wall balls
D) Conditioning (45:00 – 55:00)
”Snatch Balls”
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 15)
L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)
E) Extra Credit (55:00 – 60:00)
Banded Alphabets x 3 sets each side. Rest as needed.