2020-2-5 DELOAD Week Coaches Notes
Warm-up
Time needed w/ prep: 5 minutes
Get a good shoulder and hip warm-up!
EMOM10
4-6 Strict pull-up
Goal/Stimulus: Build shoulder stamina and health through strict volume. One of the best ways to include volume is through strict work. You can almost never have too much strict work (most of the time). Have athletes try and choose any assistance that allows them to go unbroken.
3 Rounds For Time:
30/21 Calorie Row
20 Single DB Lunges, 50/35
10 Squat Cleans (135/95)
Goal/stimulus: 16 minute cap. Goal is steady on the squat cleans— quick singles. This is definitely the hard part of the workout, especially after the lunges. Keep row smooth and push the tempo on squat cleans. Ideally meant to be around 10-15 minutes.
Row
Have athletes be efficient! HEELS down is the secret to developing leg drive!
Smooth but fast is the goal. No more than 90s should be needed here.
Dumbbell lunge
DB can be held in any way— on the back behind the neck is a great choice.
Loading should be light enough to allow 20 unbroken.
Knees should touch the ground but not slamming.
Make sure when lunging, only the moving leg is moving at any point in time. No “shuffling” to meet feet together.
Efficiency tip of the day: Find a rhythm! Lunges are all about rhythm so if you can breathe and get into a groove, you’ll get a bunch done.
Squat clean
These should be FAST, consistent singles! Should not be so heavy that athletes have to think about it.
Thigh contact is a MUST! It will keep proper rhythm and contact.
Cool down stretches
Pigeon stretch (glutes)
Calves
Supine twist for low back