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FLASH FLOOD
Front Squat
On the 3:00 x 3 Sets:
5 Front Squats
* Start First Working Set at 78% & Build To Heavy
"Flash Flood"
2 Rounds:
400 Meter Run
21 Thrusters (95/65)
Time Cap: 10 Minutes
REPEAT FROM 8/29/18
For the Coach
- As we begin a new cycle today the focus is on teaching the front squat. We should emphasize the following things to improve performance in the front squat
- High elbows throughout
- Bar moving over the middle of the foot
- Weight in the heels
- In the front squat, deep stomach breath before unracking the bar. Hold the bracing breath until you stand and then breathe out during the sticking point of your squat.
- In the run, find an intentional cadence and rhythm of breathing. For most breathe in for 4 strides, breathe out for 4 strides.
- In the thruster, inhale at the top of the rep with the bar overhead. Brace in the descent of the squat, breathe out as your stand and press.
- Reduce distance
- Sub machine
- Reduce load
- Sub DBs
- Thruster to box
- Front squat
- Goblet squat
- In part 1 you can pair athletes up 3 per group and call individual athletes to lift each minute. With this being the start of the cycle we want to pay specific attention to the loads athletes are using and encourage them to pick appropriate weights.
- In part 2, make sure athletes have a clear running lane and the ability to get quickly from the bar to the run and the run back to the bar. Eliminate as much transition time as possible with your set up.
Lesson Plan
- Whiteboard Brief (3 Minutes) (0-3)
- Refer to coaches stimulus notes
- General Warm Up (6 Minutes) (3-9)
- Get out barbells
- 2 Rounds
- 200m run
- :20 glute bridge
- :20 reverse scorpion
- :20 scorpion
- :20 down dog / pedaling the feet
- :20 bootstraps
- :20 air squats
- Specific Warm Up (9 Minutes) (9-18)
- Front squat | tell, show, do, check
- Set 1 | Focus on fingertip grip and high elbows
- Set 2 | Focus on reaching the elbows up with the lats
- Set 3 | Focus on screwing the feet into the ground and tracking the toes with the knees
- Strength (20 Minutes) (18-38)
- 6:00 to build to workout weight
- Every 3:00 x 3 sets
- Transition to part 2
- 2 Rounds
- 100m Run
- 8 thrusters
- Break
- Workout adjustments if needed
- In the front squat, deep stomach breath before unracking the bar. Hold the bracing breath until you stand and then breathe out during the sticking point of your squat.
- In the run, find an intentional cadence and rhythm of breathing. For most, breathe in for 4 strides, breathe out for 4 strides.
- In the thruster, inhale at the top of the rep with the bar overhead. Brace in the descent of the squat, breathe out as your stand and press.
- Post Workout Clean Up & Chat (55-60)
Additional Elements
- Home Workout [DBs & jump rope]
2 Rounds:
400 Meter Run
21 DB Thrusters
“Waste No More Time Arguing What A Good Person Should Be. Be One.” - Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
10-9-8-7-6-5-4-3-2-1
Seated (on floor) DB Press
Strict Chin-UP
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