Wasting Away

Fri

Oct 4

Wasting Away

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Workout

Front Squat

5-7 Sets [Climbing]:

3 Front Squats

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* 3 Second Pause

* Aim to Increase Weight From 8/23/24

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"Wasting Away"

For Time:

10-8-6-4-2 Hang Power Cleans (155/105)

100-80-60-40-20 Double Unders

1k-800-600-400-200 Bike Erg Meters

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Women's Meters: 900-720-540-360-180

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Time Cap: 18 Minutes

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KG | 70/48

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AGE GROUP

13-15 & 55+ | (135/95)

Open-Games

For Time:

10-8-6-4-2 Hang Power Cleans, @weight(155/105)

100-80-60-40-20 Double Unders

1k-800-600-400-200 Bike Erg Meters

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Women's Meters: 900-720-540-360-180

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Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1 , this week we are back in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the front squat, we will pause right above parallel, on the way up. In part 2, This workout is all about keeping a steady pace as the reps and meters decrease. Stay strong on the cleans, keep your double unders smooth, and push through the Bike Erg. The goal is to finish within the time cap, so focus on moving consistently and efficiently!

Scoring

Score | Time to complete, add 1s for every rep not complete.

Movements

Hang Power Clean | Challenging moderate weight that we can cycle unbroken.

Double Unders | 1:40-1:10-1:00-0:40-0:20 Respectively.

Bike | Shooting for 2:00 for the 1k, then slightly decreasing time each round.

The One | Teaching Focus

Midline Stability in Front Squats

In today’s session, we will concentrate on maintaining midline stability during the front squat. This focus ensures that the core is engaged and the spine remains neutral throughout the movement, which is crucial for supporting the weight and preventing injury. Proper midline stability helps distribute the force evenly through the lower body and aids in maintaining balance and proper posture, which are key for an effective front squat.

Modifications

HANG POWER CLEAN

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

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DOUBLE UNDERS

Reduce Reps
1.5x Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
Time On Any Machine

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BIKE ERG

Row: 500/450-400/360-300/270-200/180-100/90 Meters
Ski: 400/360-320/290-240/215-160/145-80/75 Meters
Echo Bike: 25/20-21/17 -17/14 -13/10 -9/7 -5/4 Calories

Logistics

Sharing machines will be difficult, but possible today. If athletes can have their own machine, flow will work best. Though, if you need to share have one group start on another movement.

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 :20 each or written time

1:00 Light Bike Erg
Jump Rope (Single Unders)
Dynamic Leg Swings (Front and Side)
1:00 Medium Intensity Bike Erg
Jump Rope (Double Under Practice)
Air Squats
Push-Ups
High Knees
Butt Kicks
Arm Circles
0:30 High Intensity Bike
Hollow Body Hold

CT Barbell Flow :15 - :20 each

Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

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

(9-21 minutes)

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Hang Power Clean | tell, show, do, check

5 Deadlifts
5 Double elbow rotations
5 Dip + High pul
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 Mid hang power cleans
Bar should stay close the body
5 Low hang power cleans
Big hip extension
Speed under the bar, with fast elbows.

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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 rep with pause
Focus on elbows high throughout the rep

Strength
_{(21-33 minutes)}

(21-33 minutes)

5-7 Building Sets of 3 Reps
Aim to Increase Weight From 8/23/24
Transition to part 2

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

2 Hang Power Cleans
20 Double Unders
200m Bike

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39-57 minutes)

Look For

Hang Power Cleans | Speed under the bar, we want our reps to be unbroken while moving a challenging weight so the faster we are under the bar the less effort we will have to give.
Double Unders | Sustainable sets, some athletes may benefit from planned sets to avoid burnout too quickly.
Bike | As our distance decreases, we should try to increase our stroke rate as we move through rounds.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Killer Core

3 Super Sets:

10 Weighted Sit-ups (Moderate)

20 Sit-ups (Unweighted)

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Rest 2 Minutes Between Super Sets

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MINDSET

Thomas Carlyle

"By nature man hates change; seldom will he quit his old home till it has actually fallen around his ears."

People often resist change until it becomes absolutely necessary; embrace change before circumstances force it upon you.

Additional Elements

Have questions?

Reach out!

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