Wed

Oct 16

Up For Grabs

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Workout

Deadlift 

Heavy Set of 10 

"Up For Grabs" 

AMRAP 13: 

8 Dumbbell Reverse Lunges (50/35)'s

5 Power Cleans (135/95) 

30 Double Unders

KG | 22.5/35, 61/43

AGE GROUP

13-15 & 55+ | (35/20)'s, (115/85)

KG | 15/10, 52/38

Open-Games

AMRAP 13: 

5 Power Cleans (135/95) 

25' Overhead Barbell Walking Lunge (135/95) 

50 Double Unders

KG | 61/43

For the Coach

Resource Drive

Workout Overview

Stimulus

In Part 1, we are starting our 4 week 10-rep cycle.  In this first week we are completing our “primer” week to explore and establish a load for the following week.  In part 2, This 13-minute AMRAP combines strength, coordination, and cardio. The dumbbell reverse lunges will challenge your stability, the power cleans will test your explosive strength, and the double unders will keep your heart rate up. The goal is to move smoothly through each round, maintaining a steady pace and racking up as many rounds as possible before time runs out!

Scoring

Score | Rounds + reps.

Movements

DB Lunge | Hold DBs by the sides, complete alternating reps.  Shooting for unbroken.

Power Cleans | Steady singles throughout.  0:30 or less each set. 

Double Unders | 0:30 seconds or less, respectively.

Strategies

The One | Teaching Focus

Push the earth away

In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.

The arms and back provide support, but the primary force comes from the legs.

Cue athletes to drive their heels into the ground.

Modifications

DB REVERSE LUNGE

Reduce/Remove Loading
Reduce Reps
Dumbbell Suitcase Lunge
Single Dumbbell
Sub Kettlebells
Sub Barbell

POWER CLEANS

Reduce Loading/Reps 
Sub Hang Power Cleans 
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts

DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
0:40 On Any Machine

Logistics

Be sure athletes have enough space to safely transition from one movement to the next.  All athletes should have their own barbell and DB. 

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)

Grab Jump Ropes and Barbells

General Flow 0:20 Each

  • Jumping jacks
  • Lunge with reach overhead
  • Body weight goodmornings
  • Mountain climbers
  • Supermans
  • Glute bridges
  • Single Unders
  • Standing alternating figure 4
  • Reverse lunges
  • Backwards single unders
  • Leg swings (right)
  • Leg swings (left)
  • Double unders

Specific Warm-Up
(9-21 minutes)

(9-23 minutes)

Power Clean | tell, show, do, check

  • 5 Deadlifts
  • 5 Double elbow rotations
  • 5 Dip + High pull
  • Look for elbows to be high and outside
  • 5 Muscle cleans
  • Emphasize a fast transition with elbows
  • 5 High hang power cleans
  • Strong hip extension, fast under the bar
  • 5 Low hang power cleans
  • Bar should stay close the body
  • 5 Power cleans
  • Big hip extension
  • Speed under the bar, with fast elbows. 

Deadlift | tell, show, do, check

  • Establish stance, grip, & set up
  • Bar over middle of foot
  • Bar in contact with shins 
  • Shoulders over bar 
  • Eyes forward
  • 5 Cued reps hips to above knee
  • Hips back first in the descent
  • Bar close
  •  5 Cued reps above knee to mid shin
  • Knees out of the way 
  • 5 Cued reps mid shin to standing
  • Driving with the legs
  • Shoulders and hips rise together until bar passes knee
  • Add light load 
  • 5 Cued reps with loaded barbell
  • Check for athletes to be driving though the ground, and bracing in each rep

Strength
(21-33 minutes)

(23-35 minutes)

  • 12:00 includes warm up and building sets.
  • Transition to part 2.

Primer
(33-39 minutes)

(35-41 minutes)

Practice Round

  • 4 DB Reverse Lunges
  • 3 Power Cleans
  • 10 Double Unders

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(41-54 minutes)

Look For

  • DB Reverse Lunge | Encourage athletes to drive their chest up as they stand out of the lunges. 
  • Power Cleans | We are looking for efficient reps here today. We want a strong hip drive, and fast elbows. 
  • Double Unders | Look for a tall jump, athletes shouldnt be “donkey kicking” or “piking”.  Encourage them to stay tall and long. 

Post Workout Clean Up & Chat (54-60)

Accessory Work

10 Sets: 

1:20 Bike or Row  [RPE 7-8]

Rest 40 Seconds Between Sets

MINDSET

Winston Churchill 

 "Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen." 

True courage involves both speaking up for what’s right and listening to others with an open mind.

Additional Elements

Have questions?

Reach out!

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