WORKOUT

Back Squat 

On the 3:00 x 3 Sets: 

2 Back Squats

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Start First Working Set at 82% & Build To Heavy 

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"Rocket Science" 

AMRAP 10: 

400 Meter Run

18 Thrusters (95/65) 

400 Meter Run 

15 Thrusters (115/85) 

400 Meter Run 

Max Thrusters (135/95)

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KG |

(43/29)

(52/38)

(61/43)

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KG OPEN-GAMES 

AMRAP 10: 

400 Meter Run

18 Thrusters, weight #1

400 Meter Run 

15 Thrusters, weight #2

400 Meter Run 

Max Thrusters, weight #3

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OPEN/QUARTERS Athletes: Barbells = 95/65, 115/85, 135/95 lbs respectively

SEMIS/GAMES Athletes: Barbells = 115/85, 135/95, 155/105 lbs respectively

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FOR THE COACH

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Stimulus 

• Workout brief: https://youtu.be/3ahaH-HNim8
• Resource Links:  CompTrain Gym Resource Drive
• We’re continuing our back squat cycle with week 3 and sets of 2. We’re looking to start our set of 2 either where we finished our final set of 3 or somewhere around 82%. In part 2 we have a sprint workout with ascending loads. The legs and the lungs will be feeling this one the most. In this workout we should have at least :60 for the final thruster barbell. Score today is reps completed of the final barbell. 
•  Runs | 2:00 or less
• 1st thruster barbell | (light) unbroken 
• 2nd thruster barbell | (moderate) 1 break 
• 3rd thruster barbell |  (heavy)

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The One | Teaching Focus 

• Lift the chest 

• It will provide significant performance benefits in both the back squat and the thrusters if the athlete will focus on lifting the chest throughout the movement. Lifting the chest will create a straight bar path for both squatting movements that we’re doing today.

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Modifications

Run

• Reduce distance
• Sub machine

Thrusters 

• Reduce loads
• Reduce volume 
• Sub DBs
• Sub Medball
• Front squat 
• Goblet squat 

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Logistics

• In part 1, pair athletes up as needed for class management. Pay specific attention to moving around the entire classroom in order to stay engaged and get eyes on each athlete. 
• In part 2, the athletes will have one bar and change their own weight. It would be be helpful to just add weight rather than take it off and change it for efficiency during 10:00 window. 

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LESSON PLAN

Whiteboard Brief (3 Minutes)(0-3)

• Refer to coaches stimulus notes

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

Tabata Hip Flow :20 on / :10 off 

• Boot straps 
• Air squats 
• Lateral lunges 
• Samson stretch right 
• Samson stretch left 
• Alternating spidermans
• 200m run 

Tabata Barbell Flow :20 on / :10 off 

• Stiff leg deadlifts 
• Front rack elbow rotations 
• Kang squats 
• Back rack elbow rotations 
• Behind the neck push press 
• Front squat 
• Push press 
• 200m run 

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

Thruster 

• 5 reps front squat and hold 

1. Focus on athletes lifting the chest 

• 5 reps push press 

1. Focus on driving with the legs fully before pressing 

• 3 reps thrusters 

1. Focus on athletes lifting the chest 

Back squat 

• Attach bands to rig 

• 10 reps spanish squats 

• 5 tempo back squats 

1. 3 second down, 2 second hold. 
2. Focus on deep bracing breath and lifted chest.

• 3 tempo light back squats 

1. 3 second down, 2 second hold
2. Focus on lifted chest. 

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Strength (20 Minutes) (19-39)

• 10:00 to build to workout weight
• Every 3:00 x 3 sets 
• Transition to part 2 

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Primer (6 Minutes) (39-44)

• Practice Round 

1. 100m run 
2. 4 Thrusters weight 1
3. 3 Thrusters weight 2 
4. 2 Thrusters weight 3

• Break
• Workout adjustments if needed

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Workout (10 Minutes) (44-54)

Look For 

• Thrusters | Lifting the chest throughout the rep. Gripping the ground with the feet to create an arch in the foot. Timing of the press, encourage athletes to finish their leg drive before pressing with the arms. 

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Post Workout Clean Up & Chat (54-60)

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ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

AMRAP 10: 

400 Meter Run

18 DB Thrusters 

400 Meter Run 

15 DB Thrusters

400 Meter Run 

Max Thrusters

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Mindset 

“If you fight for your limitations, you get to keep them.” - Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there... telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage

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After Party 

1 Set 

50’ Double DB death march 

50’ Double DB front rack lunge 

50’ Double DB mixed rack lunge (right)

50’ Double DB mixed rack lunge (left)

1DB OH, 1 DB in front rack 

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