Monday 5-20-19

Be great as heck today.



OPEN ATHLETE


A. Squat snatch; 5 doubles @80-85% 1rm from testing, @4 singles @87-95% 1rm from testing; rest 30-90 sec bw sets
+
For time:
5.5.5 TnG hang power snatch (below knee)@115/85#
18 muscle ups
+
For time:
5.5.5 TnG power clean @185/130
30 CTB
+
For time:
20 TTB
10 squat clean 225/160#
20 TTB
20 thrusters 95#
+
B. Back squat; 5x5 @5-10# heavier than last week's sets; rest as needed


SANCTIONAL ATHLETE

AM
EMOM 15 min:
1- 10 lateral Box Jump overs
2- 10 box jumps (step off)
3- 10 box jumps (jump off and reset)
4- 10 box jumps rebounding.
5- 6 box jump overs 20" (jump over the box and land on the other side
* Note for rebounding box jumps: Lower the box to a height where you can keep the cycle speed fast and not stressful. 12-24 inches depending on your springy-ness, bodyweight, soreness, etc)
+
EMOM 15 min:
1- 60 seconds continuous four footwork patterns
2- 50 double unders (these should start directly from the 4 patterns)
3- 30 heavy jump rope double unders
4- 30 seconds backward jump ropes
5- 15 seconds single leg jump rope L, 15 seconds single leg jump rope R
+
prowler push
60 seconds grinding continuous push
rest 60 seconds
x5 sets

Noon
Open Water Swim
200m; rest to recovery
400m; rest to recovery
600m; rest to recovery
800m

Note: If no open water available, perform the same session in a pool minimizing rest on each wall

PM
A. Squat snatch; 5 doubles @80-85% 1rm from testing, @4 singles @87-95% 1rm from testing; rest 30-90 sec bw sets
+
For time:
5.5.5 TnG hang power snatch (below knee)@115/85#
18 muscle ups
+
For time:
5.5.5 TnG power clean @185/130
30 CTB
+
For time:
20 TTB
10 squat clean 225/160#
20 TTB
20 thrusters 95#
+
B. Back squat; 5x5 @5-10# heavier than last week's sets; rest as needed


STRENGTH


* Note, this is the same training structure as 5/6. The goal is to increase the weights you used from that session on all movements by 5-20# depending upon how successful that training session was for you.
A1. TnG power snatch; 10, 10, 10; rest 1 min (light)
A2. TnG power snatch; 6, 6, 6; rest 1 min (moderate)
A3. TnG power snatch; 3, 3, 3; rest as needed to recovery (heavy)
B1. TnG power clean and jerk; 6, 6, 6; rest 1 min (light)
B2. TnG power clean and jerk; 3, 3, 3; rest 1 min (moderate)
B3. Power clean and jerk; 1.1.1x3; rest as needed to recovery (heavy)
C. Front squat; 6 sets of 3 @75-85% 1rm; rest 2 min
D1. Single leg RDL; 8-10x2; rest 1 min
D2. Natural knee extensions; 10 reps x2; rest 1 min


ENGINE

Assault bike 15 seconds @~70-80% max wattage
45 sec rest
10 bar facing burpees AFAP
rest 45 sec
x3 sets
+
4 rounds for time:
20/16 cals assault bike
6 2 arm KB snatch 53#
54 double unders
+
Assault bike 15 seconds @~70-80% max wattage
45 sec rest
10 bar facing burpees AFAP
rest 45 sec
x3 sets