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The Cell Gym 03.27.18

Warm-up

Metcon (No Measure)

Row / Calisthenic Warmup

Have the entire group start on the rower, or divide the class in half with one group starting on the rowers and the other on the bodyweight movements.

30s Slow Row + 30s Active Spidermans
30s Moderate Row + 30s Seconds Slow Air Squats
30s Moderate/Fast Row + 30s Seconds Active Dive-bombers

Repeat once more, same work flow.

Mobility

Metcon (No Measure)

ocusing today on front rack position and squat mobility.

Stretch #1 – Couch Stretch, 1:00 on each side.

Stretch #2 – Front Rack Stretch, 2:00 total.
Have the athletes lay on their chest, elbows out in front (arms bent at 90 degrees). Two goals – elbows as far away from the torso as possible closing the gap between the armpit and the floor, and keeping elbows tight together.

The class can complete the couch stretch and follow into the front rack, or, start two groups and alternate after 2:00

Skills

Thruster focus points:
1. Proper front rack position (barbell resting on shoulders, not wrists)
2. Tall torso during the squat
3. Weight back on the heels throughout

“Thruster grip” Front Squats – 5 Repetitions (maintain all four fingers)
Push Press – 5 Repetitions

Thrusters – 5 repetitions, pausing overhead on each repetition (on coach).

Burpee Focus Points:
Breathing burpees. Methodical pace throughout, breathing at the top of each repetition. Have the athletes complete 5 repetitions, on the coach’s cadence. This is not to be the recommended speed for everyone, but shows the athlete’s what a brief “recomposure” pause is at the top of each repetition.

Following, give the athletes 4:00 to build to their working weight on the thruster today. Again, a loading that the athlete could complete 30+ repetitions with unbroken when fresh.

Metcon

Between Skill and Metcon:
dry run, we are looking to have the athlete’s working weight for the day on the barbell.

5 Thrusters, 5 Pull-Ups, 5 Burpees
10 Calorie Row
5 Thrusters, 5 Pull-Ups, 5 Burpees

Following, give 5:00 for a bathroom break and recovery before starting.

Metcon (AMRAP - Rounds)

“FIRE ALARM”
3 Rounds of the “Bergeron Beep Test” (this is EMOM)
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test” (this is EMOM)
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test” ( this is EMOM)

1 Round of the “Bergeron Beep Test”
7 Thrusters(75/55)
7 Pull-Ups
7 Burpees

The stimulus today is light and fast.
We are looking for a thruster barbell that is, without question, unbroken on every set. In other words, a thruster weight that can be completed for 30+ repetitions unbroken when fresh.

Aim to push our efforts on the rounds of “Bergeron Beep Test”. Using the first few calories on the rower as a recovery, we can plan to catch out breath there. This is not a full sprint buy any means through these thruster/pull-up/burpee rounds, but the goal is to minimize the amount of time we are not working.

On the thrusters, aim for unbroken sets. The barbell should be light enough to allow.
On the pull-ups, they do not need to be straight. But they do need to be consistent from first set to last. Avoid hitting the wall here by breaking the sets up early.
On the burpees, breathing pace.
On the row sets, use the first few calories as a recovery, and then pick up the pace. Final few calories, back off, so that we can transition immediately to the barbell.

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Tuesday, March 27, 2018

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