SATURDAY, NOVEMBER 9TH, 2019
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 deadlifts.
What the coach needs to know:
– Metcon: Cardiac Power/Strongman – Goal: maintain a high level of output but worry more about
moving today and getting a good sweat – 75-80% effort. Deadlift load should be moderate 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 – 25:00)
Box Programming Lower Body Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover + Split Stretch
10 Lateral Lunges
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up
– Deadlifts
– Goblet Squats
C) Conditioning (25:00 – 60:00)
For time with a partner:
400 Meter Farmer Carry (70, 53)
Then,
3 Rounds of:
30 Deadlifts (225, 155)
30 Goblet Squats (70, 53)
Then,
400 Meter Farmer Carry (70, 53)
*One person works – split as desired.
L3: (185, 125) (53, 35)
L2: (155, 105) (45, 30)
L1: (135, 95) (35, 25)
30:00 Time Cap
D) Extra Credit (After Class)
10 Minutes of ”Recovery”
– Pull a sled for 10:00 with a light load that you can walk without stopping with