2020-2-12 TESTING Week Coaches Notes
Warm-up
Time needed w/ prep: 5 minutes
Get a good shoulder and hip warm-up!
60s Max Effort Strict Pull-up
Goal/Stimulus: Build shoulder stamina and health through strict volume and test current state. Does not have to be unbroken— just as many as possible in 60s.
MODIFYING: Choose a band that allows an athlete to do 1 strict CHEST TO BAR. This will assure the athlete can accumulate volume of regular pull-ups in the test without failing too soon.
2 sets
10 Minute Running clock
1600/1200m Bike Buy-in
In remaining time AMRAP:
15 Thruster, 75/55
20 Burpees
3 Minute Rest
Goal/stimulus: FIND A PACE and don’t come out too hot. If anything, come out super conservative because the main goal is to get the same score both times. At worst, try and beat your first score in the second go round. This is testing work capacity, as well as ability to know individual pacing. Goal score: minimum 3 round of thrusters. Workout is scored by total reps of thrusters and burpees
Bike
Distance is completely different than calories— its not exponential. Steady and consistent is key here.
Have athletes find a steady RPM to hold. Make sure monitors are set to meters before class starts!
Thruster
Pretty straightforward here— choose a weight that athletes can go unbroken if they wanted to. Ideally breaking once is okay, but anything more than that is too heavy!
Efficiency tip of the day: CHOOSE THE RIGHT WEIGHT. This should feel very light to start!
Burpee
Doesn’t matter what it looks like— find YOUR rhythm. Whether thats jumping, stepping up/down, falling to the ground. It doesn’t matter. Anything works as long as you jump and clap at the top.
Cool down stretches
Pigeon stretch (glutes)
Calves
Supine twist for low back