Khởi động
AMRAP · 4 phút
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow4 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
KB Deadlifts to High Pull8 reps
KB Goblet Squats10 reps
Power
Power #6B
- 47 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Sled
- Wallball
Sức mạnh tăng dần
Chipper · 20 phút
Phần chínhXoay trạmPull and Accessory Strength
Ghi chú của coach
Second week of progressive strength phase for all athletes. Focus on building power and muscular endurance in the posterior chain, supplementing with tricep, shoulder, and core strength. First task: dual KB deadlifts with increasing reps each week, using cluster sets for muscle tension and hip drive. Second task: KB 1 arm row alternating arms without designated rest; use same KB as deadlifts if possible, or substitute DBs. Third task: accessory strength with heavier single DB for 4 sequences, restart deadlifts if time allows. Weight recommendations: KBS with Open or Pro Weights; DB: 1 Heavy DB
6 sets of15s
Dual KB Deadlift8 reps
- Nghỉ 15s
6 sets of
Note: Switch Arms Every 7 Reps, No Built In Rest
Kettlebell 1 Arm Row8 reps
4 sets of
DB OH Tricep Extension10 reps
Alt DB Snatches10 reps
Double Crunches10 reps
Muscular Endurance Intervals
Intervals · 18 phút · Tập 1:10 / Nghỉ 20s · 12 vòng
Xoay trạmGhi chú của coach
Divide class into 4 zones, 70 seconds each with 20-second transitions, for 12 rounds. Sleds occupy most space; athletes work around the periphery. Focus on muscular endurance with lengthy intervals and short rests. Zone 1: Sled push uses a different technique with a less aggressive pace. Zone 2: Maintain high hips without back arch; drive weights with control. Zone 3: Athletes aim for unbroken sets at competition weight. Zone 4: Build core and shoulder strength; prevent hip collapse. Weight recommendations: Heavy for sled push; medium-heavy for DB bridged floor press
- Zone 1Underhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 2DB Bridged Floor Press
- Zone 3WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 4Low Plank
Thả lỏng
Thả lỏng · 5 phút
Coach's Choice