POKER FACE

"Poker Face" 

AMRAP 5: 

Buy-In: 400 Meter Run 

Max Rounds With Time Remaining: 

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24"/20")

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Rest 5 Minutes 

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AMRAP 5: 

Buy-In: 400 Meter Run 

Max Rounds With Time Remaining: 

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24"/20")

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Rest 5 Minutes 

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AMRAP 5: 

Buy-In: 400 Meter Run 

Max Rounds With Time Remaining:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24"/20")        

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REPEAT FROM 7.21.21 

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For the Coach

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• Stimulus 

• Workout brief: https://youtu.be/Vu_CILmUXGg 
• Resource Links: https://drive.google.com/file/d/1HL5NkDG6TN43lQvikv7uWVME68ZOYKxc/view
• Big workout today focused on leg strength, stamina, and muscular endurance. We’re looking to push the pace on the run that finishes around the 1:45-2:00 mark but also allows us to get straight to work on the barbell and the box. Even with the descending front squat reps we’re looking to maintain the same number of rounds throughout each AMRAP. The barbell load should never be a significant limiter and the final barbell should top out on the lighter side of moderate. This is a repeat for us so encourage athletes to check past results if they’ve completed it before. 
• Run: 2:00 or less. 
• Front Squat: light to moderate. Unbroken. 
• BBJO: low volume. Consistent pace. 

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• Teaching Focus 

• Front Squat 

• The front squat should be our primary focal point today. Some elements of the front squat that will allow athletes to be more efficient are: engaged midline,  straight bar path, high elbows, and weight driven through the heels. 

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• Through Line 

• Footwork 

• In the run, keep the feet under the center of mass and not striking out in front. Keep the strike on the front of or mid-foot. 
• In the front squat, feet shoulder-width apart with the weight driving through heels. 
• In the BBJO, land and turn so that when you step off the box you’re already facing the correct direction to begin your next rep. 

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• Modifications

• Run 

• Reduce distance 
• Sub machine 

• Front squat 

• Reduce load 
• Sub DBs
• Goblet squat 
• Squat to target 

• BBJO 

• Reduce height 
• Burpee box step over
• Regular burpees 
• No push up burpees 

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• Logistics

• If you have a large class today you can run two groups since we have 1:1 work and rest ratio. Ensure your room is set up safely so that athletes are able to perform BBJO away from barbells landing near them. 

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Lesson Plan

• Whiteboard Brief (3 Minutes) (0-3)

• Refer to coaches stimulus notes

• General Warm Up (6 Minutes) (3-9)

• General flow 

• Get out barbells 
• :30 Bootstrap w/ Reach 
• Run 200 meters
• :30 Burpee step overs 
• :30 Air squats
• Run 100 meters
• :30 Burpee with max vertical jump
• :30 Air squats
• Run 100 meters
• :30 Burpee box jump overs 

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• Specific Warm Up (15 Minutes) (9-24)

• Burpee Box Jump Over | tell, show, do, check

• 6 reps 

• Focus on footwork. Help athletes understand how to be efficient with their land and turn.

• Front Squat 

• 5 cued reps 

• Pause in bucket 
• Focus on hip initiated squat

• 4 cued reps 

• Pause in bucket 
• Focus on high elbows 

• 3 cued reps 

• Pause in bucket 
• Focus on straight bar path 

• 4:00 to build to final workout load 

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• Primer (8 Minutes) (24-32)

• Practice Round 

• 100m run 
• 3 Front squats first load
• 2 BBJO 
• 100m run 
• 3 Front squats second load 
• 2 BBJO
• 100m run 
• 3 Front squats third load 
• 1 BBJO 

• Break
• Workout adjustments if needed

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• Workout (25 Minutes) (32-57)

• Look For 

• In the run, keep the feet under the center of mass and not striking out in front. Keep the strike on the front of or mid-foot. 
• In the front squat, feet shoulder-width apart with the weight driving through heels. 
• In the BBJO, land and turn so that when you step off the box you’re already facing the correct direction to begin your next rep. 

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• Post Workout Clean Up & Chat (57-60)

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