WEEK 3 of our Nutrition Challenge: This week is all about LUNCH! Keep those lunches focused on fueling you for life inside and outside the gym with whole unprocessed/minimally processed foods. Log it in your app to get credit.
It’s mid-July, and we’re still pushing hard. For Monday, there’s a 3-set couplet that tests breathing and consistency. On Tuesday, we increase distance and reps to challenge our pacing. By midweek, it’s our barbell conditioning workout, and this one might be the toughest yet, so be sure to make the necessary adjustments beforehand to maintain the stimulus. Thursday features a relaxing AMRAP triplet where athletes should keep moving continuously. Friday involves a high-skill challenge as we work through a descending rep scheme with barbell cycling and bar muscle-ups. Saturday’s partner workout is an enjoyable twist on a classic hero metcon, “Larry.”
EVENTS:
Fri July 18th - Evening at the Pool
Sat July 26th - Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
Athletes will be performing 2 deadlifts at 90% for 3 sets. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and, when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically focusing on an object at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but athletes are highly cautioned to avoid accidentally pulling with the underhand grip arm, as this is the most common way to strain a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed at the bottom of the deadlift).
For broad jumps, athletes will start from a standing position. Athletes should load their hips and then jump, throwing their arms to maximize momentum. Athletes should build in distance across sets. Warn athletes to jump only as far as they are confident that they can stick the landing (as some people will occasionally overjump their ability to land and fall on their back). Pairing a strength movement with an explosive bodyweight movement that recruits similar muscle groups helps facilitate strength gains and the recruitment of fast-twitch muscle fibers.
This workout is designed to challenge repeatable power output and grip endurance in an interval format. The Air Bike elevates heart rate and demands sustained effort, while the kettlebell swings test the posterior chain, core, and grip under fatigue. Adjust accordingly so athletes have at least 60+ seconds of rest.Each round should be treated as a controlled sprint. Push the bike hard but not all-out. Move directly into kettlebell swings with the goal of going unbroken or breaking just once. Maintain consistent splits across all 3 rounds rather than letting early speed lead to burnout. Use the remaining time in each window to recover with deep nasal breathing to prepare for the next effort. Aim to stay within 10-15 seconds of your first-round time across all sets.
Air Bike: Pacing should be consistent with a moderate-aggressive effort (75%+). Athletes mustn’t overdo it on the bike and put themselves in a cardio deficit where they need extensive rest before advancing. Athletes should be sure to adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for the extension of the legs and arms, but not complete lockout. Use the whole body, pushing and pulling with the arms and legs working together. Bikes respond well to a quick, fast start and then coast down to the working pace. Athletes should aim to finish the bike in under 75 seconds.
Kettlebell Swings: Weight should be moderate and allow for reps to be completed in 1-2 sets (unbroken is the goal). Focus on big hips, breathing, and utilizing momentum to go into the next rep. Athletes will perform an American swing, ending with the bottom of the KB facing the ceiling. Cue athletes to ensure their arms are locked overhead before coming down. Stress the importance of keeping the chest up during the bottom portion of the swing to avoid excess stress on the lower back. A muscular contraction of the glutes will aid in sending the KB overhead and help prevent overextension of the lower back/hips. Modify this movement by lowering the weight or swinging to eye level. Athletes can perform a faster “snatching” style of KB swing (bending the arms during the swing), but should be aware that this places more significant stress on the biceps. The traditional style of straighter arms during the swings results in a slower cycle time but does not put extra fatigue on the upper body.
STRENGTH:
Deadlift
3x2
3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 3:00-
METCON:
Scoobs
Freedom (RX'd)
Every 4:00 (3 sets)
25/20 Calorie Air Bike
25 Kettlebell Swings (53/35)
Independence
Every 4:00 (3 sets)
20/16 Calorie Air Bike
25 Kettlebell Swings (35/26)
Liberty
Every 4:00 (3 sets)
15/12 Calorie Air Bike
15 Russian Kettlebell Swings (light)
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