Glen [BENCHMARK]

Thu

Jul 4

Glen [BENCHMARK]

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Workout

"Glen" [BENCHMARK]

For Time:

30 Clean and Jerks (135/95)

1 Mile Run

10 Rope Climbs (15')

1 Mile Run

100 Burpees

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Time Cap: 45 Minutes

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REPEAT FROM 7/4/23

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KG | (61/43)

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Open-Games

Same as class.

For the Coach

Resource Drive

Workout Overview

Stimulus

This is a repeat workout from 7/4/2023. Athletes will embrace the grind throughout this hero workout and pacing right from the start will be key. We are not trying to move at full speed to open this workout, we want to move quickly but sustainably, there's lots of work to come after we finish with the barbell!

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Scoring

Score | Time to complete work.

Movements

Clean and Jerks | 5:00 or less
Runs | 10:30 or less.
Rope Climbs | 7:00 or less
Burpees | 7:00 or less

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The One | Teaching Focus

Appropriate Scaling
Today we have a really big workout. We need to be sure athletes are scaling appropriately for each athlete to hit the stimulus goal of the day.

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Modifications

CLEAN AND JERKS

Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells
Kettlebell Swing

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1600M RUN

Reduce Distance
2000/1600m Row
1600/1280m Ski
4000/3200m Bike
1200m Air Run

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ROPE CLIMBS

Reduce Height
Reduce Reps
2 Floor (Lay) to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope

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BURPEES

Reduce Reps
7:00 Cap
100 Cals On Any Machine
150 Push-Ups

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Logistics

No major logistic things needed today, just be sure to come to class prepared with it being such a long workout.

Have your run routes ready, you should be able to use the same ones from murph.

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Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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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)}

(3-6 minutes)

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General + Barbell Flow

100m run
0:20 deadlift
0:20 hang power clean
0:20 shoulder press
0:20 power clean
0:20 push press
0:20 clean and jerk
100m run

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

(6-9 minutes)

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Rope | tell, show, do, check

5 rep Tuck
Grasp and tuck knees to chest
5 rep Clamp
Grasp, tuck knees, clamp feet
5 rep Stand
Grasp, tuck knees, camp feet, stand tall
2 Reps workout movement

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(9-15 minutes)

Practice Round

5 Clean and Jerks
200m Run
1 Rope Climb
200m Run
5 Burpees

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(15-60 minutes)

Look For

Clean and jerk | Efficiency throughout reps, and speed with the barbell. Athletes shouldnt waste a lot of time here, be sure they are finishing these reps in 5:00 or less.
Run | analyze how athletes run their first mile, if they are close to the 10:30 time frame, encourage them to pull back on the second run.
Rope climb | Sequence of pull. Athletes should grasp, tuck, clamp, then stand.
Burpee | consistent movement. If they stay moving, they are winning. If it helps they can move as they go, advancing forward every 10 reps to not be as bored.

‍Post Workout Clean Up & Chat (60)

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_{Accessory Work}

Aerobic Capacity

15:00 Row

Every 5:00 stop do 10 burpees

*Beginning at 0:00

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Additional Elements

Have questions?

Reach out!

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