P1 Strength will now be listed under each day. It will be on the whiteboard at Highland, if you are interested in it, ask your coach!!! All are welcome to try out the P1 option!!
Monday
P1 Strength (offered at Highland)
5 Sets:
3 DB Deadlifts (each arm)
2 DB Hang Power Cleans (each arm)
1 DB Push Jerk (each arm)
:20 Side Plank (each side)
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5 Sets:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
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For Time:
60 Deadlifts (155/105)
45 Hang Power Cleans (155/105)
30 Push Jerks (155/105)
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STRENGTH: We have a DT complex for our strength session. We will build in weight for the 5 sets, hoping to make the weight used for the workout feel on the light side. Goal is to go unbroken and move efficiently through the 3 movements.
STRATEGY: Athletes should be able to complete 60 Deadlifts in under 6:00, 45 Hang Power Cleans in under 4:30, and 30 Push Jerks in under 3:00.
SCALING: Athletes should choose a barbell weight they can Push Jerk for 5+ reps unbroken when fresh. Athletes should aim to finish in 10-15 Minutes.
Tuesday
P1 Strength
DB Bench Ladder
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
*8 Banded 1/2 Kneeling Pull Downs (single arm)
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Bench Press:
5 Sets:
1 Rep @ 75-85% 1RM
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8 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike
Rest 1 Minute Between Rounds
*Time Cap = 30 Minutes
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STRENGTH: Today for strength we will be working on a mid to heavy weight Bench Press. We have 5 Sets at 75-85%, athletes can choose what weight they’d like to use or build in that weight range.
STRATEGY: Athletes should be able to complete 1 Round in 2:30 or faster
SCALING: If needed, athletes should cap each the Row at 1:10 and the Bike at 1:10. Athletes should aim to finish in 22-30 Minutes.
Wednesday
P1 Strength
EMOM 8:
Minute 1: KB Strict Press
Minute 2: Box/Bench Dips
*Athletes can pick rep scheme
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EMOM 8:
Minute 1: KB Turkish Get Ups
Minute 2: Strict Ring Dips
*Athletes can pick rep scheme
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AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds with Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters
*3 Minute Rest Between Rounds
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STRENGTH: Our strength/skill session today we will be working on Turkish Get Ups and Strict Ring Dips. Athletes may choose their own rep scheme and rest as needed. Can build in weight on the Turkish Get Ups.
STRATEGY: Athletes should be able to complete 100 Double Unders in under 2:00 leaving at least 3:00 for max rounds + reps.
SCALING: Athletes should cap Double Unders at 2:00. Athletes should choose Dumbbells they can maintain unbroken sets during the workout.
Thursday
[Team of 2]
AMRAP 40:
Partner 1: 400 Meter Run
Partner 2:
Max Rounds of. . .
20 Double Kettlebell Russian Swings
50 Ft Single Kettelbell Bear Crawl Drag
4 Rope Climbs
Kettlebells: (53’s/35’s)
*Partners switch upon their partners completion
of the 400 Meter Run
*Partner picks up where their partner stops
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STRATEGY: Athletes should run at a recovery speed and push the pace during Double Kettlebell Russian Swings/Crawl/RC.
SCALING: Athletes should choose Kettlebells they can Swing and Crawl in 2 sets. Athletes should be able to perform 1 rope climb in :30 or less. Scale RC with 1/2 RC or Foot Lock Pull Ups.
Friday
P1 Strength
5 Sets on the 3:00:
3 DB Hang Power Snatch
3 DB Power Snatch (from floor)
3 DB Front Rack Squat
[Each Arm]
9 Tempo Banded Pull Aparts (:3 pull, :3 return)
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5 Sets on the 3:00:
3-Position Power Snatch
3 Overhead Squats
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For Time:
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Over (24″/20″)
10-9-8-7-6-5-4-3-2-1
Overhead Squats (115/85)
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STRENGTH: Today we have a Snatch complex, 3 Position Power Snatch directly into 3 Overhead Squats. The 3 Positions: High Hang, Above the Knee and Mid Shin/Floor. STRATEGY: Athletes should be able to complete all rounds of Overhead Squats unbroken. SCALING: Athletes should choose a barbell weight they could complete 15 Overhead Squats unbroken when fresh. Athletes should aim to finish in 10-15 Minutes.
Saturday
Core Work: [8 Minutes]
4x 0:20 work // 0:10 rest of. . .
Hollow Rocks
AbMat Sit-ups
Flutter Kicks
Plank Hold
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AMRAP 25:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
[On the 0:00]: 200 Meter Run
[On the 5:00]: 400 Meter Run
[On the 10:00]: 600 Meter Run
[On the 15:00]: 800 Meter Run
[On the 20:00]: 1,000 Meter Run
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STRENGTH: We will be focusing on the core for our quick strength session today. This will be a double TABATA style with 4 different movements.
STRATEGY: Athletes should be able to complete a 200 Meter Run in under 1:00 and a 1,000 Meter Run in under 5:00.
SCALING: If needed, athletes should cap Runs at 1:00, 2:00, 3:00, 4:00, and 5:00. ”
Sunday
P1 Strength
5 Sets on the 2:00
3 DB Strict Press + 5 DB Push Press [each arm]
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5 Sets on the 2:00
3 Strict Press + 5 Push Press
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Every 3 Minutes (x6)
20/16 Calorie Row
8 Burpee Over Rower
Max Wall Balls (20/14) [Minute 1-3-5]
Max DB Snatch (50/35) [Minute 2-4-6]
*1 Minute Rest Between Rounds
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STRENGTH: On the 2:00 we will continue to build to a heavy Strict + Push Press. The Strict press will go right into the Push Press.
STRATEGY: Athletes should be able to complete the row in 1:00 or under and have 1:00+ to do the max reps. Choose a weight for WBs and Snatches that you can continue to move for at least 1:00.