0:00-10:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
10:00-15:00
2) SPECIFIC WARM-UP:
3 Rounds
10/8 Calorie Row
10 Barbell Good Mornings @empty barbell
10 Squat Jumps
*leave rowers out, need them for the MetCon
15:00-20:00
Explanation and Set-up for next section
20:00-36:00
3) Olympic Lifting:
*after specific warm-up, go over what will happen below in working towards the 1rm, then have them load around 40% on the bar and take them through the first 2 minutes on command. Say “one” they take the barbell from the ground to their knee, hold for about 2-3 seconds, say “two” they take the bar to the high hang/launch position, legs should still be loaded in the “dip” position, hold 2-3 seconds, say “go” they complete the high pull, repeat for rep 2. They will now know what 2-position means so they can be ready for the next couple minutes, go on command again for the complex. I would also go on command for the slow squat clean on a slow count of “1,2,3,4, go”, at 4 they should be at the high hang/launch position, on go they complete the squat clean, this is continuous movement, but very slow to focus on hitting the right positions and bar path
*this should get them primed and ready to max. I would recommend people attempting a lift every 90 seconds to 2 minutes, this would be 5-7 lifts. The first 2-3 reps should be at 80-90%, then they begin going for a new max
EMOM 6:
Minutes 1-2: 2-position Clean High Pulls x 2 reps @40-50%
Minutes 3-4: 2-position Power Clean + Front Squat @50-60%
Minutes 5-6: Slow Squat Clean @60-70%
10-minute time block:
Work to Squat Clean 1-rep max
36:00-44:00
Transition for MetCon
44:00-55:00
4) MetCon:
*after cleaning up their weights, the rowers should already be out from the warm-up, go over the workout and key points of the movement as you demonstrate them, then you can give them time to warm-up before going. Know that the row will also get them warm for those other movements
*Row: find a place to breath in rhythm (front or the back), good leg drive and pull, get the handle past your knees before recovering forward
*Wall Balls: arms length away from the wall (both hands out in front of you) is a good recommendation, full depth, good leg drive to get momentum into the wall ball, breath after releasing to manage your heart rate
*Toes to Bar: good kip, focus on pulling down into the bar with straight arms, sits hip back as feet come up
9-minute time block:
500m/400m Row Buy-in
AMRAP w/remaining time:
7 Wall Balls
7 Toes to Bar
*Pace: Aggressive: 1:35/8 Rounds, Solid: 1:45/7 Rounds, Limit: 2:00/5 Rounds
*push hard on the rower, try to stay unbroken throughout for wall balls and T2B
*stagger the start
Beginner: 10/8, Lying Straight Leg Raises
Scaled: 14/10, Hanging Straight Leg Raises
Rx: 20/14
Rx+: 20/14, everything must be unbroken
55:00-60:00
5) COOL-DOWN