Mon, 080315

   
Strategy carried out 

Opens Prep Phase: (1 session)

A. Power Snatch + Hang Snatch (power or SqT) + OHS; every :90 x 8 sets ..starting at 70%. not increase above 75%

B.  SqT Cycle Week 1 Day 1 

BS

1×10@60%

1×8@70%

1×6@75%

1×4@80%

Front SqT 

1×5@60%

3×5@70%

C. AMRAP 7 

3 deficit HSPU (3” is target)

6 burpees 

12 cal bike 

Regionals Phase (1-2 session)

1st:

A. Power Snatch + Hang Snatch (power or SqT) + OHS; every :90 x 8 sets ..starting at 70%. not increase above 75%

B. Push Press – 8RM + 2×8@90%

C. Shoulder Assistance 

4×12 DB Arnold Press 

4×12 Plate Front Raise 

4 x 20 Incline Weighted Pushups 

D. Shoulder Recovery (ie; crossover symmetry)
2nd:

A SqT Cycle Week 1 Day 1 

BS

1×10@60%

1×8@70

1×6@75

1×4@80

Front SqT 

1×5@60%

3×5@70

B. EMOM x 20 

odd: :35 hard effort on bike 

even: :20-:30 HS Hold: (hands under shoulders, middle finger fwd)
Running Program; Week 1  (to be added in by athletes when they can – these will be programmed 3x per week. Per coach Steve, we are starting with an adaptation phase. Simply time duration on you feet. Please see the key notes at bottom of the page)

Day 1:

Warm up: Start with walking for 3 minutes. Then a combination of walking and skipping for 5 minutes.  This is a dynamic warm up.  Then follow with some 10-20 seconds repeats of drills: heel to butt, high knees.  
Main Set: 3 x 5 minutes of running while including the focus points.  Take a 90 second rest in between(if your form starts to fall apart, slow down and allow yourself to rest and then start again)
Cool Down: Mobility Work
Day 2:

Same warm Up

Main Set: 3 x 6 minutes, ri 90 seconds

Cool Down
Day 3:

Same warm Up

Main Set: 3 x 7 minutes, ri 90 seconds

Cool Down
***Notes from Coach Steve

Some Key Points from Coach Steve regarding the start of this weeks running work. 3 x add on will be posted bottom of blog each each day. Plug in when you can, if you can. (for those who “can”)


These are key points that should always be included during every run session.


1. The next 4-5 weeks all running will ideally be completed on grass or another soft type surface ie: sand, beach, trails.


2. The 1st part of the program is the adaptation phase. This allows the body to become used to easy running before we move to intensity. During this phase running will be all based on duration – not distance completed
3. Two critical elements: Run with a shorter stride length and higher stride rate. Rate can be tracked by counting right foot strikes in 15 seconds, then multiply by 4. The goal is 100 plus. The less ground contact you have, the more efficient and fast you will run. You also start to eliminate heel striking and start landing mid-foot. This will take time. Some mind tips: think about running on hot coals, your feet land under you and not in front, think mid foot and then driving through the ball and big toe.(More on this August 30)


4. Upper body is relaxed – push the hips slightly forward – shoulders relaxed and down
5. Arms are bent(90 degree angle), elbows drive back – not forward. Hands are slightly cupped like holding a roll of pennies – thumbs on top – palms are facing each other rather then tipped down or up.


6. Shoes ideally have no forefoot drop. This means the sole is uniform thickness from heel to toe. Reebok Nano’s are out.(More on shoes August 30)



7. During the first phase run with a partner – run right behind them and switch around every few minutes. This drill allows the person behind to focus on shortening up their stride to the front.
8. Heel striking means you are over striding – something you want to avoid by moving the foot strike closer to the body

15 thoughts on “Mon, 080315”

  1. A. Complex @ 150#

    B. SqT Cycle Week 1 Day 1

    BS

    1×10@60% – 215#

    1×8@70% – 250#

    1×6@75% – 270#

    1×4@80% – 287#

    Front SqT

    1×5@60% – 190#

    1×5@70% – 220#

    C. AMRAP 7
    Row for 12 cal
    6 rounds

  2. Danielle Campbell

    A.complex done @ 70% across. B. 10 x 170- 8×195- 6×210-4×225 FS- 5 x 135 3×5 @ 155. AMRAP 7. 3×5 in def hspu (looked like 3. Didn’t measure til after. 1 ab mat + 2 45#plates on each side.) 6 burpees. 12 cal row 4 rounds even

  3. Open prep

    Snatch complex based off 195 power snatch max
    8 rounds done at 155 (w/hang squat snatch)

    Back squats done. 4@80% 308

    Front squats done 3/x5 @ 235

    Amrap done
    5 full + 4 reps

  4. A. Complex @ 175
    B. 8 rm push press 225
    C. Muscle beach prep ✔
    D. shoulder work ✔
    E. Squat cycle
    10@60% 264
    8@70% 308
    6@75% 330
    4@80% 352
    FS
    5@60% 240
    3×5@70% 280
    E. Emom ✔

    Did the entire session in my Nano 5s to test them out. Loved it, squatting was a tiny different but felt great. The ohs felt great too. What a shoe.

  5. Did open today
    A. Complex 70-75% 170# x2; 175# x2; 180# x2; 185# x2
    B. BS- 1×10 235#; 1×8 275#; 1×6 295#; 1×4 315# FS- 1×5 210#; 3×5 245#
    C.AMRAP 7- 5 + 12 reps (3 cal bike)
    D. Shoulder assistance

    Will do run program later.

  6. A. Complex @ 150
    B. BS- 1×10 185#; 1×8 215#; 1×6 230#; 1×4 245# FS- 1×5 170#; 3×5 195#
    C.AMRAP 7- 6 RDS

  7. Brandon Petersen

    Session 1

    A. Push Press. Up to 70kg x 8 for few sets
    *easing shoulders back in today

    B. SqT cycle day 1 week 1
    Back SqT – belt no knee Sleeves
    (Using 401# still as max. Not relative currently)
    1×10 @60% (went 242)
    1×8 @70 done at 127kg
    1×6 @75 done at 137kg. Position got tough
    1×4@80 (didn’t do)

    Front squat
    1×5 @ 60% done at 95kg
    3×5 @ 70% Doing at 115kg but only 3 reps each set today

    B.
    AMRAP 7
    3 strict 3″ deficit hspu
    6 burpee touch
    12 cal assault bike
    Score /. 4+11

    Rest 7

    AMRAP 7
    6 kipping 3″ deficit hspu
    8 burpee touch
    12 cal bike
    Score – 4 rds

    3 x 10 ghd back ext. pvc behind head

    Rest for a bit. Have shake.

    Ended with 3 x 5 min runs (day 1 of week 1’s running programming)

    Session later for accessory work with muscle snatch / power snatch work.

  8. Maggnolia DuMars

    A. Complex @ 105
    B. 8rm Push Press 120
    C. Shoulder assistance ✅
    D. Shoulder work ✅
    E. Squat Cycle:
    BS 10×145
    8×169
    6×181
    4×194
    FS 5×129
    3×5 @ 150
    F. EMOM ✅

  9. mickey kilmartin

    Regionals-
    Pushpress- 230#
    Snatch- 170×3 175×3 180×2
    Bs- 240/280/300/320
    Fs- 225 then 245 across
    Assistance work done
    EMOTM done at home
    Scap work done at home

    -Will be running in am tomorrow
    -First day where squats felt decent in a while

  10. Madeline Senkosky

    A. Gymnastics add on
    B. Power snatch complex: I did my math wrong. Did six of the sets at 131 and then finished two at 142. I swore that was 75%. It’s not. Felt really good tho. Hit them all with ease and as a power snatch.
    C. 8RM push press: 138, drops accordingly
    D. EMOM 20: 10cals on bike/:25 holds
    E. Ran Day one. Did not squat.
    F. Accessory work done.

  11. A. First session of running program..done
    B. Complex: 45kg-52kg
    C. Push press: 63kg
    D. Back sqt

    1×10@60%: 69kg

    1×8@70: 80 kg

    1×6@75: 86kg

    1×4@80: 92kg

    E. Front SqT

    1×5@60%: 60kg

    3×5@70: 70kg

    F. AMRAP 7

    3 deficit HSPU (first round was strict/rest kipping..used 45# hi-temp plates)

    6 burpees touches

    12 cal AB

    (3+18)

    G. Shoulder assistance: done (20# db’s for Arnold press, 25# plate for front raise, bw for incline push ups)

  12. One Session
    A. Power Snatch + Hang Snatch (power or SqT) + OHS; every :90 x 8 sets
    70%=47kg/105lbs
    Then, 48kg,50kg
    75%=51kg/112lbs
    2 rounds at each weight above

    B. Push Press – 8RM
    63kg/138lbs

    C. Back Squat
    1×10 @ 60% – 72kg/159lbs
    1×8 @ 70% – 84kg186lbs
    1×6 @ 75% – 90kg/199lbs
    1×4 @ 80% – 96kg/212lbs

    D. Front Squat
    1×5 @ 60% – 63kg/140lbs
    3×5 @ 70% – 74kg/163lbs

    E. AMRAP 7:00
    3 Deficit HSPU
    6 Burpee Touches
    12 Cal Bike
    ROUNDS: 4

    F. Shoulder Assistance
    4×12 DB Arnold Press – 20lbs
    4×12 Plate Front Raise – 25lbs
    4 x 20 Incline Weighted Pushups – no weight

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