4f) Day 4 (optional)
1. Introduction to Day 4
Focus on explosive movements and intensity training.
Warm-up will recap previous days' exercises.
2. Barbell Complex Overview
Perform a barbell complex including:
Deadlifts (Day 1)
Front Squats (Day 2)
Push Press (Day 3)
Discuss the transition from deadlift to front squat to improve explosiveness.
3. Core and Jumping Work
Include hanging knee raises and kipping movements.
Incorporate jumping exercises as a test of retention.
4. Testing Retention of Movements
Conduct a test with:
5 Deadlifts
5 Front Squats
5 Push Presses
Assess athletes' ability to perform movements independently.
5. Addressing Retention Issues
If athletes struggle, provide additional coaching and homework.
Emphasize the expectation of knowing movements before class.
6. Hang Power Cleans Progression
Introduce hang power cleans, progressing to full power cleans or squat cleans based on athlete's ability.
Find the right weight for effective learning.
7. Metcon and Intensity Training
Choose machines not previously used for a sprint (e.g., rowing, echobike, running, ski erg).
Include alternating dumbbell snatches and a unique movement (e.g., sled push, burpees).
8. Final Session Review
Reserve 5-10 minutes for reviewing movements or the barbell complex.
Transition to discussing class sign-up and app usage.
9. Class Preparation
Book the athlete's first class and review the workout for that day.
Explain any rare movements that may require extra attention.
10. Documentation and Wrap-Up
Take a picture with the athlete for evaluation purposes.
Complete the session overview and prepare for future coaching.
