Workouts for the Week of April 10th – 15th

Monday, April 10th

Kendall Valente’s Athlete of the Month Workout

For Time

100 Double Unders (200 Singles)

80 Situps

60 Pullups

40 Lunges

200m Run

10 Handstand Pushups (Scaled: 20 Pushups)

200m Run

40 Lunges

60 KB Swings (1.5/1)

80 Situps

100 Double Unders (200 Singles)

Workout Notes: Kendall coming in with the MONSTAH chipper to kick off the week!  2 big variables I see in this workout are the double unders and the pullups.  We need to be somewhat proficient in doubles to go at this one RX, we don’t want to get 5 minutes into the workout and still be stuck on the first movement.  If you are just getting doubles and singles are too easy maybe a mixture of half/half is what you need on this workout.  For the pullups, we definitely don’t want to do singles…something we can do a few at a time (I personally think nothing less than 5).  Be sure to manage your heart rate throughout and push the tempo near the end if you can…don’t come out too hot and need big breaks, keep the pace manageable and the breaks short.

 

Tuesday, April 11th

Strength

Back Squat

5-5-5-3-3-3, Climbing in weight

 

Workout

For Time

50 Med Ball Cleans

25 Shoulder to Overhead (155/105)

50 Med Ball Cleans

Workout Notes: Some heavy squats followed by a mental test. For the Squats, heavy but do-able.  This should not be a 3 Rep Max, but finishing up near 70-80% is ideal.  For the workout, don’t underestimate the power of the med ball clean!  Done properly they have a sneaky way of juicing the legs.  While we are on the topic, doing these properly is the priority.  Full extension at the top of the pull, full squat at the bottom, and standing all the way up to finish the movement (a demo can be found here  notice how you do not see the laces moving, she’s moving her body around the ball).  The shoulder to overhead should be a moderately heavy load…something that probably takes 3-5 sets to complete.  Push Jerk is the ideal movement here but for stronger shouldered athletes/Dave Richardson we will likely see the strict press/push press being used 😊.  Finally that last 50 should be a sprint…it’s going to burn but know that rest is on the other side of finishing.  Go for broke to finish.

 

Wednesday, April 12th

With a Partner Complete the Following:

50 Handstand Pushups (35lb plates)

50 Power Snatch (95/65)

40 Handstand Pushups

40 Power Snatch (115/75)

30 Handstand Pushups

30 Power Snatch (135/95)

20 Handstand Pushups

20 Power Snatch (155/105)

10 Handstand Pushups

10 Power Snatch (185/125)

*200m Run after each Round of Snatches

Workout Notes: Heavy Grind Time!  Whether we go RX or Scaled our goal should be to add weight as we progress through the workout.  Scaled option for the Handstand Pushups will be 1:1 handstand pushups.  Keep in mind a partner workout doesn’t HAVE to be a 50/50 split, use your strengths to help compliment your team and strategy.  One person works at a time but both will complete the run together.  It would be ideal if you could partner with someone that would be using the same weight and bar…if that’s not the case be creative and flexible in working with other teams to secure weights as you progress.

 

Thursday, April 13th

“Down Under”

3 Rounds

50 Double Unders (100 singles)

20 Wall Balls

-then-

50 Calorie Row (row once)

2 Rounds

50 Double Unders (100 singles)

20 Wall Balls

-then-

35 Calorie Row

1 Round

50 Double Unders (100 singles)

20 Wall Balls

-then-

20 Calorie Row

*Courtesy of CFNE

Workout Notes: Since we had no double unders last week it only seemed fitting to do them twice this week (for the doubles, see Mondays notes…this workout should be fast paced).  Back to back longer workouts to test your ability to maintain working at a high heart rate and focus on our work capacity…besides the skill for doubles this is a “how hard can I go and continue to go” type workout.  If the coach doesn’t have to pull you out of the rower after that last 20 calories you weren’t pulling hard enough 😊

 

Friday, April 14th

Strength

Find a Heavy of the following complex:

Power Clean + Push Jerk + Hang Squat Clean + Split Jerk

 

Workout

As Many Rounds as Possible:

4 Minutes on – 2 Minute Rest – 4 Minutes on

8 Hang Clean (95/65)

4 Barbell Burpees

*Inspired by Sherwood

Workout Notes: During strength, focus on technique and the adjustments needed to be successful throughout the complex.  Anytime you have another clean after completing a jerk the hands and feet typically need to reset, be aware of these as you’re going up in weight, make them look good!  As for the workout…Go hard.  You get a built in break and a very light barbell…your grip should be on the brink of failure by the end.  Biggest variable for concern here is don’t let the light weight deter your form…move well and complete the movements.

 

Saturday, April 15th

With a Partner

400m Run

100 Deadlifts (185/135)

400m Run

100 Toes to Bar (100 Situps)

400m Run

100 Shoulder to Overhead

400m Run

*Inspired by Mayhem

Workout Notes:  Complete the run together, one person works at a time.  “When the team workouts are well constructed the physiological effect is equal to the individual workouts, but the magic created by the dynamics of teamwork and competition has no equivalent in the solo effort.” – Greg Glassman