Monday 6-10-19



OPEN ATHLETE


A. Squat clean and jerk; rest 1-2 min for all sets
- 6 doubles @light/moderate load where you change your split jerk foot on each rep
- 4 doubles @moderate load with push jerk
- 3 singles @heavy load with your strongest overhead option
B. Squat snatch;
30 seconds max reps squat snatch @80% 1rm from testing
30 seconds rest
x3
rest 2 min
x3
* Note: Goal here is to hit the maximum number of reps over the 9 sets with a minimal fall off and minimum number of misses.
C. Back squat; 3x3 @10# heavier than last week; rest as needed
+
EMOM 8 min:
Odd- 30 sec max muscle ups (sets 1/2 ring, sets 3/4 bar)
Even- 30 sec max double unders


SANCTIONAL ATHLETE

AM
A. 30 burpee muscle ups for time
+
3 rounds for time:
60 heavy rope double unders
6 bar muscle ups
+
B1. Elbow on knee external rotations; 12-15x2/side; rest as needed
B2. Side plank Powell raises; 10-12x2; rest as needed
B3. Banded face pulls; 20-25x2; rest as needed
B4. Loaded passthroughs; 2 slow controlled reps in normal grip and eagle grip x2; rest as needed
B5. Shoudler extension plank hold; 30 seconds x2; rest as needed

Noon
Dryland Prep: 
Swimmer Flow - 5min
*
+
Flip Turn Progression
Accumulate 10 Wall push -> glide -> flips
Accumulate 10 Jump -> flip -> plant
+
2 Sets:
6 x 50 / 1:1 work to rest
-1-2 = weak-side breathing (every other stroke)
-3-4 = bilateral breathing (every 3rd stroke)
-5-6 = strong side breathing (every other stroke)
1 x 150 / rest as needed  W/ FINS if available - choice drills + kicking
-6-8 kick switch w/ focus on connecting breath w/ stroke
  -catapult drill w/ focus on connecting breath w/ stroke
+
10 x 25 / rest as needed - play with backstroke progressions
-kicking on back w/ hands at sides
-kicking on back w/ hands in streamline
-backstroke swim

Notes:
-This week: based on the feedback from our onsite athletes we're going to run a deload 
-Focus of the day is on the "basics" : bodyline / buoyancy / breathing 
-We'll touch on some flip-turn progressions as some skill-variance for this week

PM
A. Squat clean and jerk; rest 1-2 min for all sets
- 6 doubles @light/moderate load where you change your split jerk foot on each rep
- 4 doubles @moderate load with push jerk
- 3 singles @heavy load with your strongest overhead option
B. Squat snatch;
30 seconds max reps squat snatch @80% 1rm from testing
30 seconds rest
x3
rest 2 min
x3
C. Back squat; 3x3 @10# heavier than last week; rest as needed
D. Clean pulls; 1.1.1.1.1x3; rest 10 sec/rest 2 min (>95+% 1rm clean)
* Note: Goal here is to hit the maximum number of reps over the 9 sets with a minimal fall off and minimum number of misses.


STRENGTH


A. Squat clean and jerk; rest 1-2 min b/w all sets
- 6 doubles @light/moderate load where you change your split jerk foot on each rep
- 4 doubles @moderate load with push jerk
- 3 singles @heavy load with your strongest overhead option
B. Squat snatch;
30 seconds max reps squat snatch @80% 1rm from testing
30 seconds rest
x3
rest 2 min
x3
C. Back squat; 3x3 @10# heavier than last week; rest as needed
+
4 sets:
5 hand release deadlift
20 seconds row sprint @100% effort
rest 3 min bw sets


ENGINE

With a 9 min cap
3 rounds for time:
30/22 cals assault bike
14 burpees to 6" reach
Beginning at 10 min:
3 rounds for time:
30/22 cals row
12 DB step overs 24/20" 50/35#
+
20 min cyclical cool down @110-130bpm hr