MFT #2931

Welcome to Primer Week. Our phase-ly reminder that focusing in on a single workout in a session can get you back to that in season sport intensity that you need to check in on from time to time.

Do not add in extra work – but feel free to lower volume even more and give everything you’ve got in terms of warm-up, strategy, intensity, and cool down, to specific pieces.

Following these guidelines should have you physically and mentally ready for testing next week

Back Squat Warm Up Protocol

Each set for load:
Back Squat
1×1 @ 85%
Then
3 @ 80%
3 @ 77.5%
3 @ 75%
3 @ 72.5%
3 @ 70%
3 @ 67.5%
3 @ 65%

Echo Bike 2:00 @ Flush Pace Between Sets

The effectiveness of drop sets relies heavily on the speed in which you stand. Load the weight down under control, stand up aggressively. As the weight goes down, the speed should stay the same or improve.

Warm Up: High Intensity Protocol

AMRAP 11 Minutes
20 Burpee Box Jump Overs 24/20″
4 Deadlifts @ 85%
Rest 3:00 between rounds

Duration: Short
Feel: Muscular Overload
Pacing: Reach

Warm Up: Sustain Pacing Protocol

“1st Gear”
AMRAP 15:00 x 2
C2 Bike for Meters
Rest :30

Pacing: Sustain

Activation Protocol: Upper Back/Shoulders

6 Rounds, each for reps:
1 Smooth set of Wall Facing Strict HSPU
Rest 2:00

Add deficit as needed to keep sets at 10 reps or less. Smooth means fast, no grinding. You’ve got all off-season to build capacity.

Perform 1-3 of the following exercises
SF Athletes: 2-3 is ideal
Games Athletes: All 3 is ideal

Primary Hold – Lower Body
4-6 Sets
:30-:90 Back Rack Lunge Hold ((Per Side)
Rest 1:00-2:00

Secondary Lift – Midline
3-5 Sets
15-25 V-Ups
Rest 1:00-3:00

Mobility Stability Carry – Upper Body
Accumulate 5:00-7:00 of Light Double KB Overhead Carry

The high end of the sets range and rest is ideal for all exercises

The Hatchet Track is written for 2 groups of athletes:

1) Individual athletes whose highest level of competition will be the Open or Quarterfinals (or equivalent). If this is you, follow the Open or QF pick instructions below.

2) Masters 40+ and Teens. If this is you, follow the set of instructions below that aligns with your highest expected level of competition. For 14-15 and 50+ athletes, we suggest using scaled weights and movements where provided to reflect your division’s standards. If you are a 35-39 year old Master who is SF or CFG level, your choice lies between following Hatchet or MFT based on what is right for you.

Open Athletes: Perform Lift 1, Conditioning 3, and choose one more piece if you have the time and energy to do it well.

Quarterfinals Athletes: Perform Lift 1, Conditioning 3, skill, and 0-1 additional pieces if you have the time and energy to do them well.

SF/CFG Athletes: Perform all.

Back Squat Warm Up Protocol

Each set for load:
Back Squat
4×4 @70%

Deload! Rejoice! Use those new legs to move fast.

Warm Up: High Intensity Protocol

AMRAP 11 Minutes
15 Burpee Box Jump Overs 24/20″
4 Deadlifts @ 85%
Rest 3:00 between rounds

Duration: Short
Feel: Muscular Overload
Pacing: Reach

Warm Up: Sustain Pacing Protocol

“1st Gear”
AMRAP 15:00 x 2
C2 Bike for Meters
Rest :30

Equipment Modifications
– Run, Row, Ski, Air Bike 1:1

Pacing: Sustain

Activation Protocol: Upper Back/Shoulders

6 Rounds, each for reps:
1 Smooth set of Wall Facing Strict HSPU
Rest 2:00

Add deficit as needed to keep sets at 10 reps or less. Smooth means fast, no grinding. You’ve got all off-season to build capacity.

Perform 0-3 of the following exercises
Open Athletes: 0-2 is ideal
QF Athletes: 1-2 is ideal
SF/CFG Athletes: 2-3 is ideal

Primary Hold – Lower Body
4-6 Sets
:30-:90 Back Rack Lunge Hold ((Per Side)
Rest 1:00-2:00

Secondary Lift – Midline
3-5 Sets
10-20 V-Ups
Rest 1:00-3:00

Mobility Stability Carry – Upper Body
Accumulate 5:00-7:00 of Light Double KB Overhead Carry

The high end of the sets range and rest is ideal for all exercises