Monday 5-13-19

WATCH THIS BEFORE TRAINING. IT’S THE ONLY PRE-WORKOUT YOU’LL EVER NEED!



OPEN ATHLETE


A. Squat snatch; 5 doubles @80% 1rm from testing, @4 singles @85-95% 1rm from testing; rest 30-90 sec bw sets
+
With a 6 min cap:
2 rounds for time:
18 clean and jerk 135/95 (must be sets of 6 unbroken)
18 TTB
Beginning at 8:00
3 rounds for time:
12 power snatch (must be performed in sets of 4 unbroken) 135/95
12 bar facing burpees
+
B. Hang power snatch; 3x3; rest 2 min
C. Back squat; 5x5 @90-95% of last week's tough 5; rest as needed


SANCTIONAL ATHLETE

AM
25 Box Jumps 24/24"
50 wall balls
25 lateral Box Jump overs 24/24"
50 thrusters 75/55#
...
immediately upon completion of the workout 5 min to establish a 3rm front squat

Noon
Dryland Prep: 
Swimmer Flow - 5min
+
Mixed Land / Water Warm-up 
2 Sets
50y Free Swim (focus on a continuous stroke flow)
10 Reps Plank Position Alt Arm Reach (focus on keeping lower abs engaged, neutral pelvis / flat back, really reaching through scap at top)
50y Streamline Kick on back (focus on carrying over lower ab tension / bodyline into the kick)
6 Reps Push-up w/ Alt Hand Reach (perform push-up, then reach one arm similar to Plank position arm-reach)
50y Overkick Drill
1min rest b/t sets
+
Conditioning 
4 x 50 / 30sec Rest - GOLF @ STRONG effort
rest 1min...
2 x 100 / 30sec Rest - alternating 25 Free / 25 Back @ smooth-aerobic pace
rest 2min...
4 x 50 / 30sec Rest - Kick w/ board @ STRONG effort
rest 1min...
2 x 100 / 30sec Rest - alternating 25 Free / 25 Back @ smooth-aerobic pace
Rest 2min...
4 x 50 / 30sec Rest - Free Swim @ 300 TT pace / effort
rest 1min...
2 x 100 / 30sec REst - alternating 25 Free / 25 Back @ smooth-aerobic pace
+
1 x 600m Swim @ "smooth" effort (if you have paddles, use them here)
*preserve stroke mechanics across, if needed take short (20-30sec) breaks on the walls to allow you to preserve stroke mechanics

PM
A. Squat snatch; 5 doubles @80% 1rm from testing, @4 singles @85-95% 1rm from testing; rest 30-90 sec bw sets
+
With a 6 min cap:
2 rounds for time:
18 clean and jerk 135/95 (must be sets of 6 unbroken)
18 TTB
Beginning at 8:00
3 rounds for time:
12 power snatch (must be performed in sets of 4 unbroken) 135/95#
12 bar facing burpees
+
B. Hang power snatch; 3x3; rest 2 min
C. Back squat; 5x5 @90-95% of last week's tough 5; rest as needed


STRENGTH


A. TnG squat snatch; build to a tough technical set of 5
B. TnG power clean and jerk; build to a tough technical set of 5
C. Snatch pull x1/hang power snatch x1/hang squat snatch x1/OHS x1 - perform 1 complex on the 75 seconds for 6 sets building in load as you go
+
3 min amrap:
sets of 3 unbroken hang squat clean thrusters 135/95#
rest 2 min
3 min amrap
sets of 3 unbroken hang squat snatch 135/95#
rest 2 min
3 min amrap
sets of 3 unbroken power clean and jerk 135/95#
+
cool down/mobility work 20-30 min


ENGINE

Perform with a continuous running clock. Each event is scored as a separate event:
100/85 cals row
(1 min rest)
3 rounds:
45 second handstand hold accumulated freestanding (scale to wall or pike on box if you cannot do at least 15 seconds unbroken at a time)
20 wall ball 20/14# to 10'
6 devil's press 50/35#
(1 min rest)
100/85 cals assault bike
+
A1. Side plank overarch; 10 reps with 2 sec pause on each rep x3/side; rest as needed
A2. HAnging L to straddle; 10 reps x3; rest as needed
A3. Plank to pike on sliders; 10 reps x3; rest as needed
A4. V-up/straddle-up/tuck up; 10 reps of each x3; rest as needed
A5. Single leg hip thrusts; 5 reps + 15 sec isometric hold x3/side; rest as needed
A6. Arch body rock; 30 seconds x3; rest as needed