Chad Prep

Fri

Oct 11

Chad Prep

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Workout

Front Squat

5-7 Sets [Climbing]:

1 Front Squat

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"Chad Prep"

AMRAP 25:

Box Step-ups (20")

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* L1: No Ruck

* L2: (30/20) Ruck

* L3: (45/30) Ruck

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KG | (13/9) (20/13)

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AGE GROUP

13-15 & 55+ | Same as class

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

This is our final week of the cycle for these two lifts! Today is our opportunity to see how staying consistent through this cycle has paid off. In Part 2, Today we are Prepping for the hero workout "Chad" (1000 box step-ups), which we will complete a month from today on Veteran's day. This will likely end up being around half the work or less of the full workout. The three weight options provided today are the same that will provided on 11/11.

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Scoring

Score | Total step ups.

Movements

Step Ups | Choose a height/load that allows you to stay moving in large sets, if we need to rest it's a short break.

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.

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Modifications

STEP UPS

Reduce Reps/Loading/Box Height
Dumbbell Walking Lunges
Dumbbell Reverse Lunges

Logistics

Our aim today is to prepare for Chad, so encourage athletes to choose whichever variation today they plan to do in Chad.

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

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

(3-9 minutes)

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General Flow 0:20 Each

0:30 Knee Pulls
0:30 Lunge + Reach
0:30 Worlds Greatest
0:30 Tempo Air Squats
0:20 Squat Hold
0:20 Box Step Downs (each side)
0:20 Alternating Lunges
0:20 Cossak Squats
0:20 Box Step Ups

CT Barbell Flow

:10-:15 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

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

(9-16 minutes)

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Front Squat | tell, show, do, check

Establish stance & grip
Shoulder-width stance
Hands just outside shoulders
Loose fingertip grip on the bar
Elbows high (upper arm parallel to the ground)
Midline is braced
3 cued ¼ Squat & Hold
Focus on high elbows in set up and hold
3 cued Squat & hold
Focus on high elbows throughout the rep and in the bottom position
3 Cued lightweight
Focus on elbows high throughout the rep

Strength
_{(21-33 minutes)}

(16-28 minutes)

5-7 Sets [Climbing]:
1 Front Squat
Transition to part 2

Primer
_{(33-39 minutes)}

(28-34 minutes)

Practice Round

6 Alternating Step Ups

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(34-59 minutes)

Look For

Step Ups | We are looking for athletes to find a pace that allows them to continuously move. Athletes must lock out at the top of every rep.

Post Workout Clean Up & Chat (59-60)

_{Accessory Work}

VO2 Max

12 Sets:

40 Seconds Bike or Row [RPE 7-8]

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Rest 20 Seconds Between Sets

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MINDSET

Hannah Arendt

"Promises are the uniquely human way of ordering the future, making it predictable and reliable to the extent that this is humanly possible."

Promises are a way to create structure and predictability in life, helping us build trust and plan for the future.

Additional Elements

Have questions?

Reach out!

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