2017, wk50 – S&C

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Overview

This is a Stress Development week, which means a fairly heavy load in both S&C and definitely Endurance sessions. Depending on where you are in your year dictates how many sessions you should be getting in. If you’re in the middle of a SPECIFIC training cycle leading to a Winter 50k and you’re using this for Cross Training, DO NOT try to fit all of this in, choose 2 sessions. But if you’re in an OFF SEASON phase then, by all means, spend the next 4-6 weeks building some strength and capacity in other realms then running.

Session 1

W/U – Dynamic

Part A Sets & Reps: 5x

  • 10 KBS
  • 5 Goblet Squat
  • 10 Iron Cross
  • 5 Push Up
  • 10 Scorpion

SKILL – Single Arm Ring Row

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set. Superset with Strength warm up sets.

STRENGTH – Clean & Jerk

Sets & Reps: 5-5-3-3-1-1-1

Notes: Perform on the 2:00, increasing weight each set. You are working up to a 1-3 rep max FOR THAT DAY! Hopefully, this will be within 100 to 90% of your 1rm. If you PR call it a day, NO MATTER how early in your session it is!

If “not feeling it” substitute sets of 3’s for the 1’s and work to a challenging effort. This may be well below 1-3RM, DO NOT get discouraged, just do the work.

CONDITIONING – Death By

Sets & Reps:

  • 2-4-6-8-10…

DB Push Press, 45/25lb

  • 2-2-2-2-2…

Broad Jump

Notes: – Perform a minimum of 12:00. If failure before 12:00 occurs, rest 1:00 and reset to 2 KB Push Press and continue until failure is reached a second time.

RX+ 55/35lb

Time / Scaling Guide: n/a

Session 2

W/U – Dynamic

Part A Sets & Reps: 6:00 L/R

– Perform all KB on weak side, then strong side then perform crawl and lunge.

  • 5 KBS
  • 3 Press
  • 2 Windmill
  • 1 Rack Squat w/ :03sec pause in bottom
  • Crawl, 20′
  • Lunge, 20′

SKILL – Ring Dip

Sets & Reps: 3-3-3-3-3

Notes: Increase difficulty with each set. Scale appropriately from assisted to weighted making sure to maintain a full range of motion. Superset with Strength working sets.

STRENGTH – Deadlift

Sets & Reps: 5×3 at 85%

Notes: at 80-90% of 1RM Alternate performing with Skill every :90sec

i.e.

  • 00:00 1st set of Strength
  • 01:30 1st set of Skill
  • 03:00 2nd set of Strength
  • 04:30 2nd set of Skill
  • 06:00 3rd set of Strength…

Suggested W/U sets:

  • x10 at 45%
  • x7 at 60%
  • x5 at 75%

CONDITIONING – MM1 / Mod

Sets & Reps: 3 RFT

  • 12 Overhead Squat, 95/55lb
  • 24 Box Jump, 24/18″
  • 48 DU’s

Notes: If unable to perform Overhead Squat at assigned weight scale to Front or Goblet Squat.

Time / Scaling Guide: 18:00 – 24:00

Session 3

W/U – Dynamic

Part A Sets & Reps:

  • Row 300m Easy

Part B Sets & Reps: 2-3x

  • 5/5/ Scorpion
  • 5 Push Up
  • 5/5 Iron Cross
  • 5 Squat
  • 5 Ring Rows

SKILL – Dumbbell Split Squat

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set. Superset with Strength warm up sets.

STRENGTH – DE / Strict Press

Sets & Reps: 8×4 at 60%

Notes: Perform on the :45sec Bar Speed is what we are looking for, think “bouncing ball!”

+/- 5% of 1RM

– Warm-Up with Skill

– Suggested W/U sets:

  • x12 at 35%
  • x8 at 45%
  • x4 at 55%”

CONDITIONING

Sets & Reps: 6 RFT

  • 6 KB Clean, 2x 24/16kg
  • 8 KB Front Squat, 2x 24/16kg
  • 10 AbMat Sit Up

Notes: n/a

Time / Scaling Guide: 9-11:00

Session 4

W/U – S&S

Part A Sets & Reps: 3-5x

  • 5/5 KBS
  • 3/3 Halo
  • 1 Prying Goblet Squat
  • 3 Hip Bridges
  • 3 Push Up
  • 3 Ring Row / Strict Pull Up

SKILL – Turkish GetUp

Sets & Reps: 1-1-1-1-1

Notes: Perform on the minute, alternating sides each minute. Start with light KB or even shoe on hand style.

STRENGTH – n/a

Sets & Reps:

Notes:

CONDITIONING – HOME

Sets & Reps: EMOM 10:00

Even Minute:

  • 10 KB Thruster, Right
  • 5 Sprawl

Even Minute:

  • 10 KB Thruster, Left
  • 5 Sprawl

Notes: n/a

Time / Scaling Guide: n/a