WORKOUT

Back Squat 

On the 3:00 x 3 Sets: 

1 Back Squats

Start First Working Set at 85% & Build To Heavy 

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"MLK" [HERO]

For Time: 

1,968 Meter Bike Erg 

19 Burpee Pull-ups 

63 Thrusters (75/55) 

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Time Cap: 10 Minutes

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OPEN-GAMES

For Time: 

1,968 Meter Bike Erg 

19 Burpee Pull-ups 

63 Thrusters (75/55) 

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Time Cap: 10 Minutes

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FOR THE COACH

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Stimulus 

• Workout brief: https://youtu.be/ZqHwEkVEHtw
• Resource Links: CompTrain Gym Resource Drive
• Today we have week two of our back squat cycle. Athletes should build on the load they used in week one. They should aim to start their first set of 3 where they finished their final set of 5 last week and then build each set today. If athletes don’t know that number they’re aiming for 85% of their 1RM to begin. In part 2 we have a full body workout. This workout is titled to honor the life and work of Martin Luther King Jr. It’s always a good idea to bring attention to the specific reasoning behind workouts intended to honor specific individuals. This workout starts by managing your effort on the bike so that you finish within 4:00. After the bike you’ll kick it into a higher gear and sprint to the finish line. 
• Bike | 4:00 or less 
• Burpees Pull-ups | 2:00 minutes or less 
• Light thruster | 4:00 minutes or less 

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The One | Teaching Focus 

• Foot screw 

• Like we often do, we want to bring specific attention to the action of the foot throughout our back squats and our thrusters today. Of course, it’s not the foot itself that benefits our athletes as much as what the the screwing of the feet into the ground accomplishes in regards to the activation of the glutes and posterior chain. Cue athletes to grip the ground, creating an arch in the foot and then screwing our “twisting” the ground clockwise. 

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Modifications

Bike

• Reduce distance 
• Sub machine 

Burpees

• Reduce volume 
• Elevated surface burpee 
• No push up burpee 

Thrusters

• Reduce load 
• Reduce volume 
• Sub DB
• Sub Medball
• Front Squat 
• Goblet Squat 

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Logistics

• In part 1, set athletes up at squat stations with no more than 3 athletes per station. In this current lifting cycle we want to make sure athletes have plenty of time to build to their starting weight so that all 3 of their sets are at percentages to be considered “working” and not “building” sets. 
• In part 2, if you need to manage a large class and are limited on bikes,  you can stagger start times and run multiple heats. If you know you’ll need to run multiple heats, plan for this in your class timeline. The burpee pull ups do not have to begin from a dead hang.

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LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)

• Refer to coaches stimulus notes

General Warm Up (6 Minutes) (3-9)

ROM + Temp Prep 

• :60 Bike 
• :60 Bootstrap w/ reach

• Tabata :20 on / :10 off

• Bike sprint
• Tempo air squat 
• Bike sprint 
• Air squat
• Bike sprint 
• Explosive jump squats 

Barbell Tabata (:20 on / :10 off) 

• Stiff leg deadlifts 
• Front rack elbow rotations 
• Good mornings 
• Back rack elbow rotations 
• Back squat 

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Specific Warm Up (12 Minutes) (9-21)

Thruster / Burpee pull up 

• 5 Front squat
• 5 Strict press
• 5 Push press 
• 5 Thruster
• 5 Scap retraction x5 
• 3 Burpee to target x3 
• 3 Jumping pull up 

1. ring row

• 3 Full burpee pull up

1. or workout mod

Back Squat 

• From the floor 
• Teach Footwork 

• “As you stand with the barbell on your back rack, grip the ground with your feet and then screw or twist your frist clockwise into the ground. We want to maintain this throughout our squat today.” 

• 5 Squat and hold 

1. Static Focus on Deep bracing breath, squat, exhale on stand. 
2. Dynamic focus on knees tracking toes 

• 5 Squat and hold 

1. Dynamic focus on hips back first 
2. Static focus on weight in heels 

• Move to rig 

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Strength (15 Minutes) (21-36)

• 6:00 to build to workout weight
• Every 3:00 x 3 sets 
• Transition to part 2 

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Primer (6 Minutes) (36-42)

• Practice Round

1. 3 Burpee Pull Ups
2. 150m Bike
3. 6 Thrusters 

• Break
• Workout adjustments if needed

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Workout (42-52)

Look For 

• Bike | Maintained effort. Athletes need to finish within 4:00 to stay on track. Set a cap here and manage the timeline to get athletes off the bike in that timeframe. 
• Burpee Pull ups | Full range of motion of both the burpee and the pull up. 
• Thrusters | Maintaining a solid foot to ground connection here. Gripping the ground and keeping their knees tracking their toes. You can cue “weight in heels” and “grip the ground with your feet” 

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Post Workout Clean Up & Chat (50-60)

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ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

For Time: 

800m Run 

19 DB devils press 

63 DB Thrusters 

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Time Cap: 10 Minutes

use lighter than normal DBs to keep an aggressive pace.

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Mindset 

“You’ll miss the best things if you keep your eyes shut” - Dr. Suess

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This quote is worth reading twice.

We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

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After Party 

12-9-6

DB Bench Press

24-18-12

Ring Rows

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