Bobby Rader working hard
Big 24 Plus #6
warmup: 4 rounds
5x hang clean at 65lbs
5x goblet squats at 35lbs
5x shoulder dislocates
3x pullups
1) 8 rounds
3x Squat clean
3x Shoulder smash
2) 5 rounds
15x swings @ 35
50 meter tire drag @ 75 or 10x thruster @ 85
5x burpees
60 sec rest
3) 3 rounds
30 sec plank walkup
30 sec russian twist with med ball @ 15lbs
5x 1 arm situp each side @ 35
Comments: Wednesday I had a few athletes that could not do the prescribed loading (-5 lbs from their finishing weight last week). If this is the case go for doubles, still too heavy? Drop 10lbs. If you can't do it 2x then it is just to heavy for you.
There are two versions of the work capacity, I made athletes who had shoulder issues do tire drag as opposed to thrusters, they def got the raw end of that deal, we had to drop the weight to 25lbs and just made them run faster.
You'll see more timed recoveries in the next few weeks. Training against a stop watch constantly is mentally and physically exhausting and can lead to burnout. Race pace or timed events should be limited to 1x a week. Remember OUR goal here is to get stronger for the outside world, not to PR. Measuring strength and speed are just indicators that what you are doing in the gym is working.
The gym is an artificial environment, a place to prepare for what is real on the outside.
Insurgents don't care about your FRAN time, just how fast you can run from building to building.
Big 24 Plus concept....
3 total body lifts - The Exercise, Power Clean + Push Press, Squat clean
Do one each session - MWF
8 rounds of 3 reps, rounds 1-2-3 still warming up, rounds 4-8 are heavy
Short Work capacity event after the strength session, usually interval format
Week 1 - find what is difficult but doable for 3 reps - this should be close to 85% of 1rm
Week 2 - drop 5lbs from week 1's best load, use that weight for rounds 4-8
Week 3 - Add 5lbs, this will be the same loading you did week 1
Week 4 - Add 5lbs, now 5lbs heavier than week one
Monday after week 4 - 3rm all lifts
This loading scheme is not as aggressive as the traditional big 24. The traditional way is brutal and I would recommend it only for more experienced athletes. Brutal but fucking awesome. My 1rm went up 20 lbs on 3 lifts after the last one. It really blew my mind.