Monday 5-27-19

Note about Murph.

If you would like to perform Murph, the week would be adjusted as follows:
Mon - Murph and skip Monday
Tue - Open path session
Wed - back to normal and add back in any work from Monday that you missed and you feel is a priority

For Sanctional athletes doing Murph
Mon - AM Murph PM swim
Tue - as written
Wed -As written or add back in training sessions from Monday that you missed



OPEN ATHLETE


A. Power snatch x1/hang power snatch x1/squat snatch x1 - 1 complex on the min for 10 min @50-65% 1rm.
+
6-9-12
Overhead squats 165/115#
Bar Muscle ups
+
EMOM 10 min:
Odd- 5-15 TTB
Even- 10-15 thrusters 95/65#
+
C. Back squat; 3x3 @10# heavier than back squat 5's from Monday last week


SANCTIONAL ATHLETE

AM
6-9-12
Overhead squats 195/130#
Bar Muscle ups
+
12-9-6
Muscle ups
Hang power snatch 165/110#

Noon
Dryland Prep: 
Swimmer Flow - 5min
+
2x Through; rest 3-4min b/t sets 
5 Rounds: 
6 Burpees 
50m Swim @ 60-70-80-90% effort by round
60sec Rest
+
2 x 150 / 90sec rest - Free swim @ 1-3sec faster than 300 TT pace
1 x 150 / rest as needed - Kick w/ board, head down
...
3 x 100 / 60sec rest - Free swim @ 2-4sec faster than 300 TT pace
1 x 150 / rest as needed - Kick w/ board, head down
...
12 x 25 / 20sec rest - Free Swim @ fastest sustianable pace across
1 x 150 / rest as needed - kick w/ board, head down 
+
Variance
8 x 25 / rest as needed
#1. 12.5y/m Head-up Free Swim w/ FIST + 12.5y/m Head Down Free swim w/ FIST
#2. 12.5y/m Head-up Free Swim w/ open hand + 12.5y/m Head Down Free swm w/ Open hand
#3. 25 Straight-arm recovery w/ FIST (arm = straight over top of the water)
#4. 25 Bent-arm recovery w/ Open Hand 

Notes:
-During the first 3 weeks we focused on building training volume
-During the next 3 weeks we're going to sustain training around 2000-2200m and try to progress paces
-We'll be Integrating some mixed work during warm-ups

PM
A. Power snatch from high blocks; 2 reps on the min for 10 min (light load working positions and speed)
B. Snatch pulls from 2" deficit; 1.1.1.1.1x3; rest 10 sec/rest 2 min (heaviest load you can use where you maintain back positions)
C. Back squat; 3x3 @10# heavier than back squat 5's from Monday last week
+
EMOM 10 min:
Odd- 5-15 TTB
Even- 10-15 thrusters 95/65#
+
EMOM 10 min:
Odd- 2-3 rope climbs
Even- 10-15 wall balls 30/20#


STRENGTH


A. Hang squat snatch; build to a 3rm
B. Squat snatch; 15 for time @80% 1rm
C. Squat clean and jerk; 10 for time @80% 1em
D1. Front squat; 3x3; rest 2 min
D2. Overhead squat; 3x3; rest 2 min
+
cool down/mobility work 20-30 min


ENGINE

Find your max wattage on the following machines:
Assault bike
Rower
C2 Bike
Ski erg
+
30 sec @70%
30 sec @75%
30 sec @80%
30 sec @85%
30 sec @90+%
* try to increase pace by 25-50 watts per interval
rest 2:30
x2
Perform the above on assault, rower, C2 bike, ski erg. 8 Total working sets. Stay on the same machine twice, then switch. If you are missing a machine, then double up on the one you need the most work on
+
Assault bike 5 min easy
Ski erg 5 min easy
C2 bike 5 min easy
Row 5 min easy