Monday 3.20.2023
*Coach’s Notes: Adductor Side Plank (or “Copenhagen Plank”)
Core training can take many forms, but the best kinds are based around resisting movement, and not creating it — hence why we do some many isometrics like planks or hollow holds.
A strong core, however, doesn’t mean much if it’s not integrated into how we use our hips and shoulders. In today’s Part B, you’ll see two movements that not only work on core stability, but also incorporate the scaps (in the Powell Raise) and inner hips (on the Adductor Side Plank).
For the latter movement, there are several ways we can approach this, depending on our level of ability. The first version has us on the floor, starting in a traditional side plank, then lifting our inner leg by raising our knee toward the chest. Next, we can work a bit harder by elevating the upper leg on a bench, supported on either the knee (easier), or the foot (harder). Start with whichever you can hold for the entire 25 seconds, then scale up if needed.
“FITNESS” & “PERFORMANCE”
A. Three working sets of:
Tempo Front Squat x 5 reps @ 42X1 tempo
Rest 2-3 minutes between sets
*Focus on strong bracing and perfect mechanics throughout; this tempo should be VERY challenging to maintain by the final reps of each set. Use this first week to establish some solid starting weights -- resist the urge to load more weight on the bar unless your tempo is PERFECT. Perform 1-2 warm-up sets before starting your working sets.
B. Two or Three sets (10 minutes) of:
Powell Raise x 8-12 reps each arm @ 2010
Rest 30 seconds
Adductor Side Plank x 15-25 seconds each side
Rest 30 seconds
C. Against a 60-second clock, complete:
12 Dumbbell Front Racked Walking Lunges (50/35 lb each hand)
Max reps of Burpee Pull-ups in time remaining
Rest 60 seconds, and complete SIX sets for max reps.
If you need to, perform the Burpee Pull-ups to a lower bar, or use a plate to step onto for each rep
“ENDURANCE (AKA SWEAT SESH)”
Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg
