Workouts & Coach's Notes

Week of June 26, 2017

Strong people are harder to kill than weak people, and more useful in general.Mark Rippetoe

Gym News

  • NEW Memorial Day Hours
    • Tuesday - July 4 8:30am & 9:30am Classes Only. Closed after that.

Monday

Context: Competition

Warm Up: Row 3 minutes/Dynamic Stretching

Strength: Push Jerk or Split Jerk (6 sets of 3 reps, same weight across, approximately 80 - 90% of max jerk)

Super Set: Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift)

Metabolic Conditioning: 15-12-9-6-3

  • Power Clean (Health: 55lb, Athletic*: 95lbs, Performance: 135 lbs)
  • Bar-facing burpee

Scaling Guide: 5-12 minutes, about 3-6 minutes to finish the 12s. Scale Up: 105/155lb bar.

Coaching Tips: Consider dropping the bar often due to the volume of cleans. Singles will be a good strategy for many. That said, do not waste time between sets and reps! Get right on to the next rep. Keep the low back flat, this combination has the potential to trash people’s backs if they aren’t thinking about it. Make sure you finish the clean at the top with elbows in front of the bar. For the burpees, a two-footed jump is required for it to be considered ‘Performance’ (as usual). Do not hyper extend the lumbar as you come up out of the burpee (another way to mess your back up)!

Mobility

  • Front Rack w/ Band x 2 minutes
  • Prayer Stretch x 2 minutes

Optional ‘Cash Out’: 3 rounds

  • 30 sec HS Hold
  • 40 Double Unders



Tuesday

Context: Practice

Warm Up: Row 3 minutes/Dynamic Stretching

Strength: Front Box squat (7 sets of 1 rep, same weight across, approximately 50 - 60% of front squat).

Super Set: Weighted Strict Pull Up (7 sets of 3 reps, “across,” scale to the same challenge as the main lift)

Movement Prep

  • Take 5-6 min working on Overhead squats

Metabolic Conditioning: 11 min AMRAP

  • Climb the Ladder..5/5, 10/10, 15/15…
  • Box Jumps (Performance: 24” Athletic: 20” Health: 12”)
  • Toes to Bar (or progression)
  • Overhead Squats (Performance: 95lbs Athletic: 65lbs Health: 35lbs)

Scaling Guide: Round of 15-30

Coaching Tips: Try to keep a smooth pace throughout the entirety of the workout. Break up the front squats when the sets get bigger so it allows you to keep moving. Step down on the box jumps to prevent injuries.

Mobility

  • Frog Stretch x 2 minutes
  • Pigeon Stretch x 2 minutes

Optional ‘Cash Out’: 3 rounds

  • 15 Calorie Row
  • 10 Single Arm KB Swing R arm
  • 10 Single Arm KB Swing L arm



Wednesday

Context: Practice

Warm Up: Row 3 minutes/Dynamic Stretching

Strength: Spend 10 minutes working up to a challenging Pause Squat Snatch (pause 3 seconds just below the knee) plus hang squat snatch. Use 50-70% of max snatch

Movement Prep: 3 min EMOM

  • 30 sec on, 30 sec off
  • Double Under Practice

Metabolic Conditioning: 10-8-6-4-2

  • Hang Power Snatch (Health: 35lb American kettlebell swing / Athletic: 65lb* / Performance: 115lb)
  • Box Step Ups (each leg) (Performance: 45lbs Athletic: 30lbs Health: 15lbs
  • 50-40-30-20-10* Double Unders (Health: 150-120-90-60-30 singles)

Scaling Guide: 8 – 15 minutes, Scale Up: 135/85, Double Unders must be unbroken sets

Coaching Tips: More than half of the reps are in the 10s and 8s rounds, so watch your pace on these. It will be best if you truly snatch the hang power snatches and avoid pressing out. Pressing the snatches will make your shoulders blow up faster! On the 6-4-2 rounds, hustle through the transitions and don’t waste time. Rest in the middle of the sets (vs. between movements.)

Mobility

  • Posterior Shoulder Opener x 2 minutes
  • Twisted Cross x 2 minutes

Optional ‘Cash Out’: 2 rounds

  • 100 m Farmers Carry
  • 1 min Plank
  • 200 m run



Thursday

Context: Competition

Warm Up: Row 3 minutes/Dynamic Conditioning

Strength: Push Jerk or Split Jerk (8 sets of 1 rep, same weight across, approximately 90 - 100% of max jerk)

Super Set: Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift)

Movement Prep: Review the man maker

Metabolic Conditioning: AMRAP 18 minutes (split work as desired)

  • 100 Wall Balls (Performance: 20lbs/10’ Athletic: 14lbs/9’ Health: 10lbs/8’)
  • 80 American KB Swings (Performance: 24kg Athletic: 16kg
  • 60 Dead lifts (Performance: 115lbs Athletic: 75lbs Health: 55lbs)
  • 40 Hang Power Cleans (same)
  • 20 Man Makers (Performance: 35lbs Athletic: 20lbs Health: 10lbs)

Scaling Guide: 1-2.5 rounds

Coaching Tips: Lots of pacing required for this one. Break up the sets early and often. Don’t try to be a hero and do all the reps of each set. Time won’t be lost with quick sets and really fast transitions. Do not over extend on the KB Swings when going overhead. Breathe through the front rack lunges as these can be uncomfortable with a high heart rate.

Mobility

  • Frog Stretch x 2 minutes
  • Couch Stretch x 2 minutes

Optional ‘Cash Out’: 4 rounds

  • 100 single unders
  • 30s L-sit



Friday

Context: Practice

Warm Up: Row 3 minutes/Dynamic Stretching

Strength: Spend 8 minutes working up to challenging Pause Squat Clean (3 sec below the knee)

Movement Prep: 2 rounds

  • 5-10 Kip Swings

Metabolic Conditioning: 3 Rounds

  • 15 DB Shoulder Press (Health: 20lb / Athletic: 30lb*/ Performance: 45lb)
  • 20 Front Squat (Health: 55lb / Athletic: 85lb*/ Performance: 135lb)
  • 25 Pull-Ups
  • 800m run (Health: 400/ Athletic: 600m)

Scaling Guide: 20 - 28 min, about 8 min per round. CAP at 30 min. Scale up: 35/50lb DB, 105/155lb barbell

Coaching Tips: The dumbbell shoulder press will be slow for many, but that is expected. Do not scale it so that you can complete these in less than 2-3 sets. Make sure you keep them strict and don't use the legs. Use big sets for everything on the first round, but then break up often on the later rounds. Consider keeping the bar racked and taking short 'breaks' at the top of the squats. A squat clean counts as a front squat rep. Be aware of your hands, and break the pull ups to avoid blisters or rips. Push the pace on the runs because you will 'catch your wind' when trying to grind out the shoulder presses!

Mobility

  • Lizard Stretch x 2 minutes
  • Seated Straddle x 2 minutes



Saturday

Context: Practice

Warm Up: Row 3 minutes/Dynamic Stretching

Metabolic Conditioning: 25 minute AMRAP with a partner, split as desired

  • Row (Health: 1500m / Athletic*: 1800m / Performance: 2000m)
  • Then as many rounds as possible with the remaining time:
    • 40 DB Power Snatch (Health: 20lb / Athletic*: 30lb / Performance: 45), alternate hands and partners as desired
    • 80' DB Overhead Walking Lunge (same)
    • 30 Ring Push-Ups
    • 30 Box Jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)
    • 400m bumper plate farmer carry (Health: 15lb / Athletic*: 25lb / Performance: 45lb), one partner carries both plates, run together, switch off as desired

Scaling Guide: 2-3 rounds. 7-10 min for the row, then 8-9 min per round

Coaching Tips: Break the row up for fast sprints and short rests, but make sure you don't waste time on transitions. Talk to your partner about how to break things up, and be ready to make changes on the fly. Avoid going to 'failure' on anything. If one partner is good at something, let them do more reps! Keep the back flat on dumbbell power snatches and make sure you are going all the way down on ring push-ups.

Mobility

  • Calf Stretch x 2 minutes
  • Lunge Stretch x 2 minutes



Tacoma Strength

2354 Jefferson Avenue, Tacoma, WA 98402

(253) 310-1940
All voicemail will be returned with 24 hours

info@tacomastrength.com

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