Wednesday, January 3, 2024

CALLBACK

Download the full programming PDF below

TEXT ONLY PROGRAMMING

WORKOUT

Strict Press 

On the 3:00 x 3 Sets: 

3 Strict Press

Start First Working Set at 80% & Build To Heavy 

"Callback" 

AMRAP 10:

15/12 Calorie Row 

15 Box Jumps (24"/20") 

15 Deadlifts (185/125) 

KG | (83/56)

OPEN-GAMES

AMRAP 10: 

20/16 Calorie Row

20 Dumbbell Box Step Overs (50/35)s 24/20"

20 Strict Handstand Push-ups

FOR THE COACH

Stimulus 
  • Workout brief: https://youtu.be/aTetfHzTtMk
  • Resource Links:  CompTrain Gym Resource Drive
  • Following week 2 of our strict press we have a lower body sprint workout with “Callback”. Lower body push on the row, the deadlift, and box jumps. We want a light weight on the deadlift that you can complete in no more than 2 sets each round, but ideally unbroken. Each station should take no longer than :60. 
  • Row | :60 or less
  • Deadlifts | Light load. :60 or less
  • Box Jumps | :60 or less

The One | Teaching Focus
  • Straight bar 
  • Teaching focus today is to move the bar in a straight line from the shoulders to overhead, and then overhead back to the shoulders. This applies to the weightlifting strict press and deadlift in the workout. Cue athletes to get their chin out of the way and to pull back on the bar as they press. 

Modifications

Row

  • Reduce volume 
  • Sub machine 

S2O 

  • Reduce load 
  • Sub DBs
  • Assign push press specifically to mitigate skill blocker

Box jumps 

  • Reduce height 
  • Reduce volume 
  • Step ups 

Logistics
  • In part 1, pair athletes up with height being a consideration. It’s difficult for athletes to take a strict press from the rack if they’re working with athletes significantly taller than they are. There will be time in the sets for athletes to change loads. 
  • In part 2, manage your class so that no one is ever waiting on equipment at any station. If you run two groups you can start athletes at different stations. Teach athletes how to share boxes if that is going to be necessary today. 
  • Set up your room so that athletes can complete each movement safely. Pay particular attention to the barbells being far enough from the boxes. 

LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • Pair up & get out barbells
  • 3 Sets 
  • :60 Row 
  1. RD 1 | Easy
  2. RD 2 | Moderate 
  3. RD 3 | Workout pace 
  4. Should be at least halfway to the assigned distance in workout
  • Floor RD 1 
  1. :20 Down dog, pressing head through 
  2. :20 Box step ups 
  3. :20 Scorpions 
  • Floor RD 2 
  1. :20 Push ups 
  2. :20 Plank to toe  touch
  3. :20 High Knees 
  • Floor RD 3 
  1. :20 Front rack elbow rotations
  2. :20 Behind the neck push press 
  3. :20 Overhead press w/ reach 

Specific Warm Up (10 Minutes) (9-19)

Strict press

  • Establish stance and grip
  • 5 cued segmented reps 
  1. Position 1 - chin back 
  2. Position 2 - Press 
  3. Position 3 - Bar to head 
  4. Position 4 - Head back, bar to shoulders 
  • 5 Cued segmented reps 
  1. Position 1 - chin back 
  2. Position 2 - Press 
  3. Position 3 - Return 
  • 5 Cued Presses 
  1. Position 1 - Set 
  2. Position 2 - Press 
  3. Position 3 - Return 

Deadlift

  • Establish stance and grip
  • 5 Top down deadlifts
  1. Hips back first, bar over the foot
  • 5 Midshin deadlifts
  1. Check set up position. Shoulders over bar, bar in contact with body. 

Strength (15 Minutes) (19-34)
  • 6:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (34-40)
  • Practice Round  
  1. :30 Row 
  2. 8 Box jumps 
  3. 8 Deadlifts
  4. 8 Box Jumps 
  5. S2O should be unbroken and feel very manageable 
  • Break
  • Workout adjustments if needed

Workout (10 Minutes (40-50)

Look For 

  • Row: Early arm pull, encourage athletes to finish the drive with their legs before pulling with the arms. Cue athletes to press the footpads away toward the rower fan. 
  • Box Jumps: ROM, encourage athletes to stand tall on the box before stepping down. Rhythm, help athletes to find a good rhythm that allows them to move consistently.
  • Deadlifts: Bar path, cue athletes as needed in order for them to maintain a straight bar path. Leg drive, encourage athletes to drive hard through the legs to stand the bar up. 

Post Workout Clean Up & Chat (50-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

For Time: 

AMRAP 16

400m Run 

20 Burpees to target

20 DB Deadlifts

Time Cap: 10 Minutes

Mindset 

“Head, Heart, Hands.” - Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

 

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

 

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

 

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… What is causing it? Are we bought in?

 

Head, Heart, Hands. 

Our reasons are what will reap our results.

After Party 

4 Rounds 

:30 Elbow plank 

:30 Hollow rocks