Power

Power #7

Thời lượng: 46 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Sled
Wallball
Kettlebell
Sled Rope

Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
- AMRAP4 phút
  - Shoulder tap Pushup10 reps
  - World's Greatest Stretch10 reps
  - Cossack Squats10 reps
    Alternating, 5x per side
  - Good Mornings5 reps
Skill Development
Intervals · 24 phút · Tập 1:20 / Nghỉ 40s · 12 vòng
Phần chínhXoay trạm
Ghi chú của coach
Focus on skill development during deload week. Prioritise recovery while maintaining progress on all movement patterns. Distribute athletes evenly across 4 zones. Perform three consecutive rounds in each zone before transitioning to next zone. Sequence: Zone 1 (3x), Zone 2 (3x), Zone 3 (3x), Zone 4 (3x). Weight Recommendations: . Sled Pull (Moderately Heavy). Wallballs (Race Weight). KB Romanian Deadlift (Moderately Heavy)
- #1
  Keep athletes at each zone for 3 rounds, then switch
  - Sled Pull
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- #2linh hoạt
  Keep athletes at each zone for 3 rounds, then switch
  - Pushups12-16 reps
  - Nghỉ hết thời gian còn lại
- #3
  Keep athletes at each zone for 3 rounds, then switch
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- #4linh hoạt
  Keep athletes at each zone for 3 rounds, then switch
  - KB Romanian Deadlift12 reps
  - Nghỉ hết thời gian còn lại
Explosive Strength
Intervals · 14 phút · Tập 5 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Ghi chú của coach
Divide athletes evenly between 2 zones. Each athlete visits each zone only once. Zone 1 focuses on hinge performance with bent over row and jump tuck, starting at 4 reps and increasing by 2 each set. Technique and control are crucial as reps increase; jump tucks can be modified to high knees if needed. KB Bent Over Row (Moderate to Moderately Heavy). Zone 2 emphasises dynamic power transfer, transitioning to stability post-8th snatch to maintain good posture in overhead marches. Dual DB Snatch weight (Moderate). DB OH Stationary March weight (Moderate). 1 rep per marching step; athletes remain stationary during this exercise
- Zone 1
  Increasing rep scheme: +2x each round
  - KB Bent Over Row4 reps
    +2x Each Round
  - Tuck Jumps4 reps
    +2x Each Round
- Zone 2
  Dynamic Strength AMRAP
  - DB OH Stationary March20 reps
    10x per side
Thả lỏng
Thả lỏng · 4 phút
Coach's choice