Training Block 1

Training Block 1 - Phase 2 Prep Week

Watch this video for changes to the DSGN coming next week!

Got questions about upcoming training? Leave a comment below.


OPEN ATHLETE

Monday 6/24

A. Single arm DB squat snatch; 10 alt'ing reps x3; rest 1 min
B. Power snatch x1/hang power snatch x1/hang squat snatch x1 - 1 complex on the min for 10 min @moderate load
C. Front squat x3/push jerk x2/split jerk x1; rest 2 min x5 complexes
D1. Back squat; 3x3 @80%; rest 20 sec
D2. Thrusters; 6, 6, 6; rest 20 sec
D3. Two arm DB hang squat cleans; 12, 12, 12; rest as needed to recovery

Tuesday 6/25

Assault bike sprint 10 seconds @100%
easy spin 1:20
x6
+
Row sprint 10 seconds @100%
easy row 1:20
x6
+
Row 15 min easy
Assault bike 15 min easy
+
Ski erg/true form practice 10-15 min

Wednesday 6/26

A. Muscle ups; 15 reps in as few sets as possible for quality
B. Bar muscle ups; 15 reps in as few sets as possible for quality
C. Strict hspu; amrap sets of 5 unbroken in 5 minutes
*If your max set of strict hspu is not >10 lower the number of unbroken reps but no singles.
+
EMOM 16 min:
1- 30 seconds double unders
2- 30 seconds burpees to 6" reach
3- 30 seconds wall balls
4- 30 seconds power snatch 75/55#
+
EMOM 16 min:
1- 30 seconds speed steps jump rope
2- 30 seconds bar facing burpees
3- 30 seconds DB thrusters 50/35#
4- 30 seconds power clean and jerk 95/65#

Friday 6/28

A. Power clean; 5x5 (tng); rest 1 min
B. Power clean and push jerk; build to a tough single
C1. Kipping hspu; amrap (-2) unbroken x3; rest 10 sec
C2. Power snatch; amrap in 30 seconds @80% 1rm power snatch (no TnG)
D1. 20 CTB AFAP x2; rest 1 min
D2. 20 TTB AFAP x2; rest 1 min
E. HS walk skill work 20 min - practice walking sideways, forwards, backwards, around obstacles, pirouttes, etc

Saturday 6/29

A. Deadlift lockouts (from knee); 3x3; rest 2 min
B1. Box jumps; 16 reps AFAP 24/20" x3; rest 30 sec
*Note: set 1 lateral, set 2 over, set 3 normal
B2. DB step ups; 20 alt'ing reps 24/20" x3; rest 2 min
+
6 min amrap:
10 DB power snatch alternating 50/35#
50 foot single arm DB OH walking lunges

SANCTIONAL ATHLETE

Monday 6/24

AM
A. Single arm DB squat snatch; 10 alt'ing reps x3; rest 1 min
B. Power snatch x1/hang power snatch x1/hang squat snatch x1 - 1 complex on the min for 10 min @moderate load
C. Front squat x3/push jerk x2/split jerk x1; rest 2 min x5 complexes
D1. Back squat; 3x3 @80%; rest 20 sec
D2. Thrusters; 6, 6, 6; rest 20 sec
D3. Two arm DB hang squat cleans; 12, 12, 12; rest as needed to recovery

PM
Open Water Swim
(1) Go through the entire dryland swim prep routine before beginning
(2) Warm-up hips for the mixed Run / Swim portions

Warm-up
800m Run @ warm-up effort
200m Open Water Swim @ cruise effort
+
200m Open Water swim - focus on SIGHTING (sight every 10-12 strokes, this is more frequent then you normally would)
Rest to recovery
200m Open Water swim - extend your SIGHTING to every 16-20 strokes
Rest to recovery
+
For time:
400m Run
400m Open Water Swim
400m Run

Option for no-open water
10 x 50 / 30sec rest - GOLF
+
3 Sets, each for time:
100 Kick w/ board
200 Swim
100 Kick w/ board
Rest = 1/2 work b/t sets
+
Backstroke Variance
4 x 75 / rest as needed
-25 x Kick on back w/ hands at sides
-25 x Kick on back w/ hands in "super man" position (11 and 1 o'clock)
-25 x Back Stroke Swim

Tuesday 6/25

AM
Run 20 min continuous w/ weighted vest

PM
Assault bike sprint 10 seconds @100%
easy spin 1:20
x6
+
Row sprint 10 seconds @100%
easy row 1:20
x6
+
Row 15 min easy
Assault bike 15 min easy
+
Ski erg/true form practice 10-15 min

Wednesday 6/26

AM
A. Muscle ups; 15 reps in as few sets as possible for quality
B. Bar muscle ups; 15 reps in as few sets as possible for quality
C. Strict hspu; amrap sets of 5 unbroken in 5 minutes
*If your max set of strict hspu is not >10 lower the number of unbroken reps but no singles.
+
EMOM 16 min:
1- 30 seconds double unders
2- 30 seconds burpees to 6" reach
3- 30 seconds wall balls
4- 30 seconds power snatch 75/55#
+
EMOM 16 min:
1- 30 seconds speed steps jump rope
2- 30 seconds bar facing burpees
3- 30 seconds DB thrusters 50/35#
4- 30 seconds power clean and jerk 95/65#

PM
A. Yoke carry; 50 feet x6; rest 1 min
B. Front rack yoke carry; 50 feet x6; rest 1 min
C. Overhead yoke carry; 50 feet x6; rest 1 min
D. Heavy farmers carry; 100 feet x3; rest 1 min
E. Sandbag carry (bear hug); 100 feet x5; rest 1 min
F. Hand over hand rope sled drag; 50 feet x6; rest 1 min

Friday 6/28

AM
A. Power clean; 5x5 (tng); rest 1 min
B. Power clean and push jerk; build to a tough single
C1. Kipping hspu; amrap (-2) unbroken x3; rest 10 sec
C2. Power snatch; amrap in 30 seconds @80% 1rm power snatch (no TnG)
D1. 20 CTB AFAP x2; rest 1 min
D2. 20 TTB AFAP x2; rest 1 min
E. HS walk skill work 20 min - practice walking sideways, forwards, backwards, around obstacles, pirouttes, etc

PM
For time:
50-30-10
GHD sit up
5-3-1
Legless rope climbs

Saturday 6/29

AM
A. Deadlift lockouts (from knee); 3x3; rest 2 min
B1. Box jumps; 16 reps AFAP 24/20" x3; rest 30 sec
*Note: set 1 lateral, set 2 over, set 3 normal
B2. DB step ups; 20 alt'ing reps 24/20" x3; rest 2 min
+
6 min amrap:
10 DB power snatch alternating 50/35#
50 foot single arm DB OH walking lunges

* Note: Throwdown will resume July 4th with #tttTD9

PM
Row 20 min
Assault bike 20 min
run 20 min
* All @easy pace

STRENGTH

Monday 6/24

A. Single arm DB squat snatch; 10 alt'ing reps x3; rest 1 min
B. Power snatch x1/hang power snatch x1/hang squat snatch x1 - 1 complex on the min for 10 min @moderate load
C. Front squat x3/push jerk x2/split jerk x1; rest 2 min x5 complexes
D1. Back squat; 3x3 @80%; rest 20 sec
D2. Thrusters; 6, 6, 6; rest 20 sec
D3. Two arm DB hang squat cleans; 12, 12, 12; rest as needed to recovery

Tuesday 6/25

A1. Elbow plank alternating knee to elbow touches; 20 alt'ing reps x3; rest 90 sec
A2. Hollow body hold alternating elbow to knee touches; 20 alt'ing reps x3; rest 90 sec
B1. Side plank; 30 seconds x4; rest 30 sec
B2. Tuck front lever hold on rings; 30 seconds x4; rest 30 sec
C1. Strict TTB; amrap unbroken x3; rest 60 sec
C2. GHD sit ups; 10-20 reps x3; rest as needed to recovery
+
15 min easy assault bike

Wednesday 6/26

A. Muscle ups; 15 reps in as few sets as possible for quality
B. Bar muscle ups; 15 reps in as few sets as possible for quality
C. Strict hspu; amrap sets of 5 unbroken in 5 minutes
*If your max set of strict hspu is not >10 lower the number of unbroken reps but no singles.
+
20 seconds max reps burpees
rest 2:40
x3
+
20 seconds max reps bar facing burpees
rest 2:40
x3

Friday 6/28

A. Power clean; 5x5 (tng); rest 1 min
B. Power clean and push jerk; build to a tough single
C1. Kipping hspu to deficit; amrap (-2) unbroken x3; rest 10 sec
* Note: select a depth you will get 4-10 reps
C2. Power snatch; amrap in 30 seconds @80% 1rm power snatch (no TnG)
D1. Accumulate 15 strict CTB pull ups in as few sets as possible x2; rest 1 min
D2. 20 strict TTB AFAP with focus on quality and no use of momentum x2; rest 1 min
E. HS walk skill work 20 min - practice walking sideways, forwards, backwards, around obstacles, pirouttes, etc

Saturday 6/29

A. Deadlift lockouts (from knee); 3x3; rest 2 min
B1. Box jumps; 16 reps AFAP 24/20" x3; rest 30 sec
*Note: set 1 lateral, set 2 over, set 3 normal
B2. DB step ups; 20 alt'ing reps 24/20" x3; rest 2 min
+
6 min amrap:
10 DB power snatch alternating 50/35#
50 foot single arm DB OH walking lunges

ENGINE

Monday 6/24

Assault bike sprint 10 seconds @100%
easy spin 1:20
x6
+
Row sprint 10 seconds @100%
easy row 1:20
x6
+
Row 15 min easy
Assault bike 15 min easy
+
Ski erg/true form practice 10-15 min

Tuesday 6/25

A1. Elbow plank alternating knee to elbow touches; 20 alt'ing reps x3; rest 90 sec
A2. Hollow body hold alternating elbow to knee touches; 20 alt'ing reps x3; rest 90 sec
B1. Side plank; 30 seconds x4; rest 30 sec
B2. Tuck front lever hold on rings; 30 seconds x4; rest 30 sec
C1. Strict TTB; amrap unbroken x3; rest 60 sec
C2. GHD sit ups; 10-20 reps x3; rest as needed to recovery
+
15 min easy assault bike

Wednesday 6/26

EMOM 20 min:
1- 30 seconds double unders
2- 30 seconds burpees to 6" reach
3- 30 seconds wall balls
4- 30 seconds lateral bench jumps
+
EMOM 20 min:
1- 30 seconds speed steps jump rope
2- 30 seconds bar facing burpees
3- 30 seconds DB thrusters 50/35#
4- 30 seconds goblet squats 70/53#
+
20 min easy row

Friday 6/28

Assault bike 20 minutes
Row 20 minutes
Ski erg 20 minutes
Run 20 minutes
* Goal of the session is to work continuously for 80 minutes and hold the highest average heart rate you can for the entire 80 minutes. Report your cals and paces on first three machines, distance covered on the run. As well give peak and average heart rate for each interval and overall 80 minutes if you have the watch.

Saturday 6/29

A1. 40 seconds weighted vest air squats x5; rest 20 sec
A2. 40 seconds weighted vest alternating step ups x5; rest 20 sec
A3. 40 seconds hanging L hold w/ weighted vest x5; rest 20 sec
A4. 40 sec ring plank in external rotation x5; rest as needed to recovery
B. Turkish get ups; accumulate 5 heavy reps per side for quality
C. Tall kneeling KB halos; 5 slow controlled reps in both directions x3; rest 1 min bw sides
+
for time:
400m farmers carry 53/35# per hand
400m sled drag (heavy but allowing for maintenance of rhythmic gait)
200m overhead carry 53/35#
100m reverse sled drag (same weight as 400m forward)