WORKOUT
WITTMAN [HERO]
7 Rounds For Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")
Time Cap: 30 Minutes
FOR THE COACH
Stimulus
- Workout brief: https://youtu.be/mZ4CrP7YrsA
- We have a full body workout today with upper body pulling and lower body pushing. This should be a highly cyclical workout with the KB swings unbroken, the power cleans in large touch and go sets, and the box jumps at a continuous pace. We want to practice smart sets, planned rests, and quick transitions. Full rounds should, at most, take just over 4:00.
- KB swings. Light. Unbroken
- Power cleans. Light. 2 sets.
- Box jumps. :60
“The One” | Teaching Focus
- Rather than a movement focused emphasis today we want to teach our athletes about finding their training threshold. Threshold training is a sustained effort at or just below the lactate or anaerobic threshold. Today this is done as a continuous effort but approached as intervals by transitioning between movements. The goal is to challenge the body to adapt to higher intensities, thereby improving overall performance. This should be uncomfortable for athletes but not something that forces rest.
Through Line
- In the KB swings, open the hips before recruiting the arms to pull the KB
- In the power cleans, open the hips all the way before recruiting the arms to pull and receive the clean
- In the box jumps, open the hips all the way before tucking the legs to land on the box
Modifications
KB swing
- Reduce load
- Reduce volume
- Single arm alternating DB hang snatch
Power clean
- Reduce load
- Reduce volume
- Hang variation
- Sub DBs
Box jumps
- Reduce height
- Reduce volume
- Tuck jumps
- Step ups
Logistics
- If you’re short on boxes athletes can share by starting at different stations.
- It’s encouraged that you set up your room prior to your class in order to best manage your timeline and flow. The coach should manage where athletes are in the room.
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 & KBs
- 2 Rounds
- :20 single leg controlled box step downs (right)
- :20 single leg controlled box step downs (left)
- :20 alternating spidermans
- :20 glute bridges w/ pause
- :20 scorpions
Barbell flow
- 2 Rounds
- :20 stiff leg deadlifts
- :20 good mornings
- :20 elbow rotations
Specific Warm Up (10 Minutes) (9-19)
Box jumps | tell, show, do, check
- Focus on landing as tall as possible on the box
KB Swing | tell, show, do, check
- Focus on the chest up and squeezing the butt at the top
- Focus on explosive hip extension. All the KB to travel however high it naturally does without pulling with the arms.
- Focus on fully extending the hips before pulling the KB overhead
Power clean | tell, show, do, check
- 2 sets of 3 reps with 2-second pause at the knee
- Static focus on shoulders over the bar while at the knee
- Dynamic focus on opening the hips before pulling
- 2 sets of 3 reps with a 2-second pause in the catch position.
- Static focus on high elbows and bar on body in receiving position
- Dynamic focus on opening the hips before pulling
- 1 set of 5 touch and reps at workout weight
- Focus on keeping the bar close throughout the movement
Primer (6 Minutes) (19-25)
- 7 KB swings
- 7 Power cleans
- 7 Box jumps
- All should be unbroken and fast pace
- Break
- Workout adjustments if needed
Workout (30 Minutes) (25-55)
Look For
- In the KB swings, open the hips before recruiting the arms to pull the KB
- In the power cleans, open the hips all the way before recruiting the arms to pull and receive the clean
- In the box jumps, open the hips all the way before tucking the legs to land on the box
Post Workout Clean Up & Chat (55-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
7 Rounds For Time:
15 Alternating DB hang snatch
15 Double DB power cleans
15 Squat jumps
Time Cap: 30 Minutes
Mindset
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
After Party
3 Sets
12 Alternating DB goblet step back lunges
8 Single leg DB RDLs each leg
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