Monday PVX: MLK

General Warm Up (6 Minutes) (3-9)

ROM + Temp Prep 

• :60 Bike 

• :60 Bootstrap w/ reach

• Tabata :20 on / :10 off

• Bike sprint

• Tempo air squat 

• Bike sprint 

• Air squat

• Bike sprint 

• Explosive jump squats 

Barbell Tabata (:20 on / :10 off) 

• Stiff leg deadlifts 

• Front rack elbow rotations 

• Good mornings 

• Back rack elbow rotations 

• Back squat 

WORKOUT

Back Squat 

On the 2:00 x 3 Sets: 

Build to 85%

On the 2:00 x 3 Sets: 

1 Back Squats

Start First Working Set at 85% & Build To Heavy 

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"MLK" [HERO]

For Time: (go in 4-5min heats)

1,968 Meter Bike 48/36cals  (time cap 4min)

19 Burpee Pull-ups 

63 Thrusters (75/55) 

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Time Cap: 10 Minutes

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After Party 

12-9-6

DB Bench Press

24-18-12

Ring Rows

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FOR THE COACH

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Stimulus 

• Today we have week two of our back squat cycle. Athletes should build on the load they used in week one. They should aim to start their first set of 3 where they finished their final set of 5 last week and then build each set today. If athletes don’t know that number they’re aiming for 85% of their 1RM to begin. In part 2 we have a full body workout. This workout is titled to honor the life and work of Martin Luther King Jr. It’s always a good idea to bring attention to the specific reasoning behind workouts intended to honor specific individuals. This workout starts by managing your effort on the bike so that you finish within 4:00. After the bike you’ll kick it into a higher gear and sprint to the finish line. 

• Bike | 4:00 or less 

• Burpees Pull-ups | 2:00 minutes or less 

• Light thruster | 4:00 minutes or less 

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The One | Teaching Focus 

• Foot screw 

• Like we often do, we want to bring specific attention to the action of the foot throughout our back squats and our thrusters today. Of course, it’s not the foot itself that benefits our athletes as much as what the the screwing of the feet into the ground accomplishes in regards to the activation of the glutes and posterior chain. Cue athletes to grip the ground, creating an arch in the foot and then screwing our “twisting” the ground clockwise. 

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Modifications

Bike

• Reduce distance 

• Sub machine 

Burpees

• Reduce volume 

• Elevated surface burpee 

• No push up burpee 

Thrusters

• Reduce load 

• Reduce volume 

• Sub DB

• Sub Medball

• Front Squat 

• Goblet Squat 

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Logistics

• In part 1, set athletes up at squat stations with no more than 3 athletes per station. In this current lifting cycle we want to make sure athletes have plenty of time to build to their starting weight so that all 3 of their sets are at percentages to be considered “working” and not “building” sets. 

• In part 2, if you need to manage a large class and are limited on bikes,  you can stagger start times and run multiple heats. If you know you’ll need to run multiple heats, plan for this in your class timeline. The burpee pull ups do not have to begin from a dead hang.

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