Thursday 10.27.2022

*Coach’s Notes: Loaded Carries

One of the best ways to get strong is to keep it simple — pick up something heavy, and carry it.

One benefit is that our ability to brace against a heavy load has HUGE carry-over in the compound lifts. Another bonus is that grip, upper back, and shoulder strength can all be worked without the need for really any mobility or “skill.” Lastly, who doesn’t want to be the person that can carry all of the groceries in one trip? What if it’s raining?

Enjoy!

-ACM

“FITNESS” & “PERFORMANCE”

A. Bodyweight/Gymnastics Skills
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 6-8 reps
Station 2 – 45 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups OR 30-40 Second Handstand Hold
Station 3 – 45-60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 4-8 reps OR Supine Ring Rows x 10-12 reps @ 2111

B. Conditioning/Density Sets
Against a 2-minute running clock, complete:
120 Meter Run
90-ft Dual Kettlebell Front Rack Carry (use the heaviest KBs you can handle here)
Push-ups x Max Reps in remaining time

Rest 2 minutes between sets, and complete a total of 4 sets for max reps of Push-ups.

C. Optional - Bi's & Tri's
2 sets of:
Kettlebell Horn Curls x Max Reps (stop before your form gets sloppy)
Rest as needed
Supine Dumbbell Skull Crushers x Max Reps (stop before your form gets sloppy)
Rest as needed

Choose a loading for each that allows at least 15 — but no more than 30 — quality reps

“OLYMPIC WEIGHTLIFTING”

Week 4 Day 2
A. Snatch Balance - build to a tough single for today in 4-5 working sets

B. Hang Snatch from Below the knee
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 85+%
*Set 5 – 1 rep @ 85+%

*Pause for 2-seconds in the starting position (below the knee) on each rep

C. Split Jerk - build in load to a tough single for today - no more than 2 misses

D. Accessory work (optional) — if there is time

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)