Monday, December 4, 2023

MICROWAVE

Download the full programming PDF below

TEXT ONLY PROGRAMMING

WORKOUT

Front Squat 

On the 3:00 x 3 Sets: 

3 Front Squats

* Start First Working Set at 80% & Build To Heavy 

"Microwave" 

AMRAP 8: 

7 Thrusters (75/55) 

7 Pull-ups 

7 Burpees 

OPEN - GAMES 

AMRAP 8: 

7 Thrusters (75/55) 

7 Pull-ups 

7 Burpees

FOR THE COACH

Stimulus 

  • Workout brief: https://youtu.be/mH9OxmBsLPo
  • Resource Links: Strength Cycle Details Coaching Strength Cycles in Class
  • In part one we’ve got week two of our front squats. We’re building off of whatever we hit last week for our heaviest set of 5. The goal today is to begin our first set of 3 where we finished our heaviest set of 5. Looking to begin at 80%. In part two we have a full body burner. We’re going from lower body to upper body which should allow us to keep our cycle rate of these movements high and keep our transition times low. This workout is a spinoff of the Bergeron Beep Test benchmark workout which is the same working in an EMOM until failure format. We want to modify this workout so that we maximize work time and minimize rest time. Reduce the volume to something you can keep unbroken as this will allow you to get more work done overall throughout the workout. 
  • Thrusters: Should be light. Unbroken. 
  • Pull ups: Should be completed unbroken. 
  • Burpees: Steady pace. :45 or less. 
  • Full round target is 1:00

Teaching Focus 

  • Bar path 
  1. In both the Front squat and the thruster a straight bar path is crucial Maintaining the bar position in the front plane will allow for the most efficient movement and for the ability to maximize power output and transfer. Keep the bar over the middle of the foot throughout the squat and moving in a straight line from the shoulders to overhead in the Thruster.
  • Through Line 
  1. Timing
  2. In the thruster, fully extend the hips and legs and then press the bar overhead. Wait until the bar makes contact with the shoulders to continue your next squat. 
  3. In the pull up, wait until you reach the height of your kip swings before you break at the elbows to pull your chin over the bar. 
  4. In the burpee, find a rhythmic pace that allows you to move without stopping. 

Modifications

  • Thrusters 
  1. Reduce load 
  2. Sub DBs
  3. Seated thruster
  4. Goblet squat 
  • Pull up 
  1. Jumping pull upRing Row 
  • Burpees 
  1. Elevated surface 
  2. No push up burpee

Logistics

  • In part 1, there should be plenty of time for athletes to work in groups of 3. Manage the room by calling the groups to go on the top of each minute so that you can get eyes on every athlete. Everyone should leave having been encouraged and given an actionable cue to implement. 
  • In part 2, if you’re short on bars or pull up space you can pair athletes up and allow them to start at different stations. 

LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)

Refer to coaches stimulus notes

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

  • General flow 
  1. 2 Rounds
  2. Get out barbells 
  3. :20 downward to upward dog 
  4. :20 alternating spidermans 
  5. :20 boot straps 
  6. :20 air squat
  7. :20 Burpee (step back, step up) 
  8. :20 Burpee (jump back, step up) 

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

Pull up  

  • 10 Scap pull ups 
  1. Focus on pulling the ears away from the shoulders
  • 10 Kips 
  1. Focus on a tight, minimal kip. Movement initiated at the shoulder. 
  • 5 Kip swings 
  1. Focus on the arms staying long while pulling the bar back and forth on the bar hard to create as much elevation as possible. 
  • 5 Jumping negative pull ups 
  1. Focus on a controlled descent 
  2. Mod | ring row negatives 
  • 5 Workout movement 

Front Squat & Thruster | tell, show, do, check

  • 5 cued front squats 
  1. Hold in bucket to check squat position 
  2. Focus on chest up / elbows high 
  • 5 Cued front squats 
  1. Focus on the bar staying in the frontal plane throughout the rep 
  • 5 Push press 
  1. Hold overhead to check OH position 
  2. Focus on the legs and hips fully extending before the arms press 
  • 3 Thrusters on their own 
  1. Focus on the bar path and the timing
  2. Full extensions before driving the bar overhead

Strength (15 Minutes) (21-36)

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

Primer (6 Minutes) (36-42)

  • Practice Round
  1. 7 Thrusters
  2. 7 Pull ups 
  3. 3 Burpees 
  4. Should be all unbroken with quick transition
  • Break
  • Workout adjustments if needed

Workout (8 Minutes) (42-50)

Look For 

  • In the thruster, fully extend the hips and legs and then press the bar overhead. Wait until the bar makes contact with the shoulders to continue your next squat. Keep a straight bar path. 
  • In the pull up, wait until you reach the height of your kip swings before you break at the elbows to pull your chin over the bar. 
  • In the burpee, find a rhythmic pace that allows you to move without stopping.

Post Workout Clean Up & Chat (50-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

AMRAP 8 

7 DB Thrusters

7 DB Bent over Row 

7 Burpees 

Mindset 

Science has measured humans to have 20,000 genes.

Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine.  We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it. 

We just need to get after it.

After Party 

3 Rounds 

50’ DB Farmers Carry 

50’ Double DB OH Carry

50’ Double DB front rack walking lunge