MONDAY
Score Time
For time:
60 wall ball 20/14
200-m row/run
50 wall ball 20/14
400-m row/run
40 wall ball 20/14
600-m row/run
30 wall ball 20/14
800-m row/run
20 wall ball 20/14
1,000-m row/run
TC 28
TUESDAY
Score Time
10-9-8-7-6-5-4-3-2-1 reps for time:
floor presses 155/105
strict pull ups
– no bands today work on strict pulling or eccentric strenght in jumping pullups or ring rows AHAP
TC 15
Score Reps
on a 10 minute clock
7×2 bar muscle ups
rest on minute
*let’s try something new!!!
maybe jumping BMU instead of bands, or a new drill, HAVE FUN WITH THIS
WEDNESDAY
Score Weight
every 3 mins for 5 sets
3 hang power clean
2 front squats
1 shoulder to overhead
-add weight each set
Score Reps
3 rounds
on a 2 minute clock
9 hang power clean
6 front squats
3 shoulder to overhead
THEN
in time remaining max lat. burpees over the bar
– 2 mins rest between round
-score is heaviest complex + burpees of all 3 rounds
THURSDAY
5-5-5-5-5
All sets at 70%+ of 1-rep max.
Intended Stimulus
- All sets at 70%+ of 1-rep max.
- Perform straight sets across OR add load, but no more than 10 lb at a time.
- Rest about 3:00 between sets.
- Compare to 251103.
Coaching Goals
- Prioritize coaching depth, knees tracking toes, weight in the heels, and neutral spine with squat therapy in the warm-up.
- Communicate how a true heavy set of 5 should feel as athletes progress.
- Have any athlete who fails a set or is unable to implement cues reduce load.
Score Checkmark
20 minutes on a C2 bike or ski
FRIDAY
Score Time
Every 3:00 for 10 rounds:
5 strict handstand push ups
3 power cleans 205/125
1 jerk
100m run
– Rest the remainder of the interval
SATURDAY
8:15am skill/strength
9:15am PRIDE WORKOUT then ADAPTIVE ATHLETE EXPERIENCE
