Banged Up

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Fri

Jul 11

Banged Up

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Workout

Explosive Power [0:00-6:00]

3 Sets OT2M

6 Lateral Medball Slams (3 each side)

2 Max Distance Broad Jumps

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*Targeting maximal power and force production.

*No score.

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Sumo Deadlift [11:00-26:00]

3 Sets:

3 Sumo-Deadlifts at 80-85%

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1 Big Drop Set:

15-30 Reps at 50%

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* Rest 2-3 Minutes Between Sets

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"Banged Up" [28:00-36:00]

3 x 2:00 Intervals:

20 Deadlifts @ 30% 1RM

Calorie Row In Remaining Time @ RPE 8-9

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* Rest 1 Minute Between

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AEROBIC POWER [VO2 MAX]

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Age Group

Same as class

Competitor

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, we are focusing on being as explosive as we can. Every two minutes you will complete 6 total lateral slams and 2 max distance broad jumps. We are aiming to be as explosive and powerful as we can here.

In part 2, This is the sixth week of our 8-week Base Camp strength cycle, Your working sets should land within the suggested percentage range. The percentages are based on your 1RM conventional deadlift. Work at a percentage that allows for minimal pausing between reps.

In part 3, We're working through three 2-minute intervals with 1 minute of rest between intervals. The deadlift weight should be light enough for unbroken sets throughout. This will likely leave you with around 90 seconds to row. With the deadlifts being light and short windows with rest built in, look to push the pace on the rower.

Scoring

Score: Total Row Calories

Movements

Intended Intensity: RPE 7-8

Target Loading: Light (30%)

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 70-120 Calories

The One | Teaching Focus

"Chest Up"

Common Fault: Rounding of the back or slouching the chest.

Instruct athletes to brace their core and lift their chest before initiating the lift.

This protects the spine and helps maintain a neutral back throughout the movement.

Strategies

Deadlifts: Go unbroken on the deadlifts. These should feel light and snappy and leave ample time for rowing. These are just meant to pre-fatigue the muscles.

Row: Settle into an aggressive but steady pace. Aim for consistent calories across all rounds. Don’t sprint the first round and fall off.

Control your breathing between intervals, focusing on big, deep inhales and long exhales. Keep moving around to help flush the waste products building up in the legs.

Modifications

EXPLOSIVE POWER

High Box Jumps
Seated Box Jumps
Depth Broad Jumps
Band-Resisted Broad Jumps
Broad Jumps
Jumping Lunges
Squat Jumps
Max Height Vertical Jumps
Quick Feet Drills
Agility Ladder

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DEADLIFT

Reduce Loading/Reps
Sub Dumbbells or Kettlebells
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift

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ROW

Ski
Bike Erg
Echo Bike
Run
Treadmill/Runner

Logistics

Another day flowing on the clock for all three pieces. Athletes should easily be able to go from their power clean straight into their deadlift sets. Again, no practice round today due to the flow.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

2:00 Row
0:30 Good Mornings
0:30 Fire Hydrants (right)
0:30 Fire Hydrants (left)
0:30 Glute Bridges
0:30 Hip Airplanes (each side)
10 Reverse Lunges (bodyweight)
10 Single-Leg Glute Bridges (each side)

Specific Warm-Up
_{(9-21 minutes)}

(9-22 minutes)

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Sumo Deadlift | Tell, Show, Do, Check

Establish stance, grip, & set up
Wide stance with feet slightly turned out (likely 2x squat stance)
Bar over the middle of the foot
Full grip on bar with hands inside legs
Bar in contact with shins
Shoulders on top of bar
Chest up
Eyes forward
5 Cued Reps - Hips to Above Knee
Focus: Hips back first in the descent
Emphasize driving the hips back while keeping the chest up and bar close to the body.
5 Cued Reps - Above Knee to Mid Shin
Focus: Knees out of the way
Cue athletes to pull the knees out of the way and control the bar path as it lowers to mid-shin, maintaining tension in the hips.
5 Cued Reps - Mid Shin to Standing
Focus: Driving with the legs
Ensure the shoulders and hips rise together, with the athlete pushing through the legs until the bar passes the knees.

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Lateral Medball Slam + Broad Jump Warm-Up

8 Medball slams (between feet)
Look for athletes to fully extend their hips all the way at the top, before slamming.
8 Lateral Medball Ground To Overhead
Have athletes just tap the ball and lift to overhead laterally.
4 Lateral Medball Slams
Encourage athletes to slam with as much power as they can.
4 Broad Jumps at 70%
Look for a loft landing from athletes.
2 Broad Jumps at 100%
Look for athletes to fully extend their hips as they jump.

Strength
_{(21-33 minutes)}

(22-31 minutes)

3 sets on the 2:00
A cluster set is a technique where you break up a single set into smaller “mini-sets” with a short rest period between them. The short intra-set break allows for better quality reps and greater power output. So instead of performing 4 power clean reps at once, we're performing 2 reps, taking a quick break, then 2 more reps, prioritizing quality over all else.
These are intended to be completed as unbroken touch-and-go reps.

While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.
To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!
Building Sets:
5 - 40%
5 - 50%
5 - 65%

Primer
_{(33-39 minutes)}

N/A

Workout
_{(39-55 minutes)}

(52-60 minutes)

Look For‍

Deadlifts: Encourage athletes to push through the entire foot, focusing on the heels.
Row: Emphasize the initiation of the rowing stroke with a powerful leg drive.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Zone 2

30 Minute Bike @ RPE 2-3

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Mindset

Winston Churchill

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"Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen."

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True courage involves both speaking up for what’s right and listening to others with an open mind.

Additional Elements

Have questions?

Reach out!

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