Fri

Jul 19

T.U.P [HERO]

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Workout

Front Squat 

Heavy Set of 20 

* Look To Beat Attempt From 7/12/24 

"T.U.P." [HERO]

15-12-9-6-3:

Power Cleans (135/95) 

Pull-ups

Front Squats (135/95) 

Pull-ups

Time Cap: 18 Minutes 

KG | (61/43)

Open-Games

Same as class. 

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, we have the test week of our 20 rep cycle. Athletes should use the data they gathered last week to try for true 20 rep on the lift. Part 2, In this Hero workout, athletes will be challenged to hold on for bigger sets of front squats and to plan their break up strategy for the power cleans and pull-ups based off of what will allow them to stick to their front squat strategy.

Scoring

Score | Time to complete work. Add 1s per rep if time capped.

Movements

Power Cleans | Loading should not exceed 60% of your 1RM clean

Pull-Ups | Athletes should be able to complete 8 or more pull-ups unbroken when fresh to complete reps as prescribed. 

Front Squats | Athletes should be able to complete every round in 1-2 sets.

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.

Modifications

POWER CLEANS

Reduce Loading/Reps 
Sub Hang Power Cleans 
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)

PULL-UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows

FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Kettlebells
30-24-18-12-6 Air Squats

Logistics

Athletes should have their own barbells today, to ensure the flow works well.

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)

General Flow

  • 0:30 Childs pose
  • 0:30 Pigeon (right)
  • 0:30 Pigeon (left)
  • 0:30 Scorpions
  • 0:20 Arm circles
  • 0:20 Arm wraps
  • 0:20 Bootstraps
  • 0:20 Cossak squats
  • 0:20 Air squats

Pull Up Flow

  • :10 Scap pull ups 
  • :10 Kips 
  • 2x :10 Kip swings 
  • 5 Jumping negative pull ups 
  • 3 Pull ups or workout mod

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Power Clean | tell, show, do, check

  • Establish stance, grip, & set-up
  • Hip-width stance
  • Hands just outside shoulders with full grip on the bar
  • Bar in contact with shins
  • Hips down
  • Shoulders slightly over the bar
  • Teach receiving position
  • Feet flat, butt back, knees out, elbows high
  • 5 cued reps position 1 (mid thigh / hip)
  • Focus on full extension before pulling and catching
  • Hold landing position
  • 5 Cued reps position 2 (above knee)
  • Focus on keeping the bar close throughout
  • Hold landing position
  • 3 Cued reps position 3 (mid shin)
  • Focus on butt down, and bar tight
  • Hold landing position

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 rep
  • Focus on elbows high throughout the rep

Strength
(21-33 minutes)

(21-33 minutes)

  • 10:00 window 
  • Builds based on coach or athlete discretion
  • Transition to part 2

Primer
(33-39 minutes)

(33-39 minutes)

Practice Round

  • 5 Power Cleans 
  • 5 Pull-ups
  • 5 Front Squats
  • 5 Pull-ups

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(39-57 minutes)

Look For

  • Power cleans | Have athletes consider to breaking up the cleans into small sets or singles to save the arms and better control their heart rate.
  • Pull Ups | Appropriate scaling, there are a lot of pull ups today.  Athletes need to choose their pull up variation or rep scheme appropriately.  
  • Front squats | Elbows high, barbell stays in the frontal plane.

Post Workout Clean Up & Chat (57-60)

Accessory Work

Lethal Legs 

4 Sets 

10 Goblet Split Squats (right) 

:10 Goblet Split Squat Hold (right) 

10 Goblet Split Squats (left) 

:10 Goblet Split Squat Hold (left)

*Alternate which side you start with

Additional Elements

Have questions?

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