A Thing Or Two

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Thu

Jul 3

A Thing Or Two

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Workout

Front Squat

3 Sets:

5 Front Squats at 77-82%

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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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"A Thing Or Two"

AMRAP 2:

50 Double Unders

Max Wallballs

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AMRAP 2:

50 Double Unders

Max Strict Pull-ups

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AMRAP 2:

50 Double Unders

Max Wallballs

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AMRAP 2:

50 Double Unders

Max Strict Pull-ups

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AMRAP 2:

50 Double Unders

Max Wallballs

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AMRAP 2:

50 Double Unders

Max Strict Pull-ups

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Medicine Ball: (20/14)

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VO2 MAX & MUSCULAR ENDURANCE

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KG | (9/6)

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Age Group

13-15, 55+| (20/10) to (9')

KG | (9/4)

Competitor

AMRAP 2:

50 Double Unders

Max Wallballs

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AMRAP 2:

50 Double Unders

Max Ring Muscle-ups

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AMRAP 2:

50 Double Unders

Max Wallballs

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AMRAP 2:

50 Double Unders

Max Bar Muscle-ups

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AMRAP 2:

50 Double Unders

Max Wallballs

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AMRAP 2:

50 Double Unders

Max Chest to Bar Pull-ups

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Medicine Ball: (20/14)

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the fifth week of our 8-week Base Camp strength cycle. We’ve progressed the classic powerlifts (squat, bench, deadlift) over the past three weeks, and now we have a deload in Week 4.

In part 2, We're working through six 2-minute intervals, with no rest between intervals. Start each interval with 50 double unders and use the remaining time to accumulate as many wallball or pull-up reps as you can.

Scoring

Score: Total Reps

Movements

Intended Intensity: RPE 7-8

Target Loading: Light-Moderate

Fitness Attributes Improved: VO2 Max & Muscular Endurance

Target Score: 90-150 Reps

Choose a double under rep number or variation you can complete in 0:30-1:00, giving you 1:00-1:30 on the wallballs/pull-ups. Choose a wallball weight that allows for at least 20 reps per interval and a strict pull-up variation that allows for at least 10 reps per interval.

The One | Teaching Focus

Elbows High

The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.

Strategies

Aim for consistency across the workout today. It is easy to come out too hard early and have a big fall off late in the workout if you are not careful.

Take at least one planned break on the wallballs early so you save some energy for the pull-ups.

Break the pull-ups from the beginning. Never take a set to failure. Stop 2-3 reps shy of a challenging rep.

Modifications

DOUBLE UNDERS

Reduce Reps
75 Single Unders
Plate Hops
10 Burpees
1:00 Effort On Any Machine

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WALLBALLS

Reduce Loading/Target Height
Double Dumbbell Thrusters (25/15)s
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
Air Squats

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STRICT PULL-UPS

Banded Strict Pull-Ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

Logistics

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)

0:30 Easy Jump Rope
0:30 Banded Lat Stretch (right)
0:30 Banded Lat Stretch (left)
0:30 Ring Handcuff Stretch
0:30 Alternating Spiderman
0:30 Moderate Jump Rope
0:20 Barbell Back Rack Goodmornings
0:20 Barbell Back Rack Elbow Rotations
0:20 Barbell Back Squats
0:20 Fast Singles or Double Unders

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

(9-21 minutes)

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Wallball Specific Warm Up

0:15 Slow Squats to Med Ball
0:15 Med Ball Cleans
0:15 Med Ball Push Press
0:15 Med Ball Thrusters
5 Med Ball Squat Cleans
5 Low Wall Balls
5 Workout Height Wall Balls

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Strict Pull-Up Specific Warm Up

0:20 Dead Hang on Pull-up Bar
8 Slow Scap Retractions
Have athletes focus on keeping their head in between their arms.
3 Slow Pull-up Negatives (0:03-0:05 Lower)
Focus on elbow position, elbows slightly in front of the body.
3 Strict Pull-ups
Look that athletes are getting full range of motion throughout their reps.

Strength
_{(21-33 minutes)}

(21-36 minutes)

While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.
Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
Building Sets:
5 - 40%
5 - 50%
5 - 65%

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

25 Double Unders
5 Wallballs + 3 Strict Pull-Ups

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42-57 minutes)

Look For

Double Unders: Athletes hands should be down and slightly in front of them.
Wallballs: Emphasize a strong and explosive hip extension followed by a coordinated throw. The ball should leave the hands at the peak of the jump.
Strict Pull-Ups: Emphasize scapular retraction and depression before initiating the pull-up.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Gun Show

8 Supersets:

8 Wide Grip Inverted Rows

16 Banded Bicep Curls

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* No Rest Between Sets

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Mindset

G. K. Chesterton

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"I would maintain that thanks are the highest form of thought, and that gratitude is happiness doubled by wonder."

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Gratitude is a profound and powerful state of mind that enhances happiness by adding a sense of wonder to life.

Additional Elements

Have questions?

Reach out!

Back to Home

Thu

Jul 3

Workout

Competitor

For the Coach

Workout Overview

Stimulus

Scoring

Movements

The One | Teaching Focus

Strategies

Modifications

Logistics

Lesson Plan(0-3 minutes)

General Warm-Up(3-9 minutes)

Specific Warm-Up(9-21 minutes)

Strength(21-33 minutes)

Primer (33-39 minutes)

Workout (39-55 minutes)

Accessory Work

Additional Elements

Have questions?

Lesson Plan
_{(0-3 minutes)}

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

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

Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

Workout
_{(39-55 minutes)}

_{Accessory Work}