Monday 6-3-19

Travis Mayer in 2011. No goal worth reaching is reached overnight. Put in the work, and stay consistent.



OPEN ATHLETE


A. Squat snatch; 3 triples @75-82% 1rm from testing, 4 doubles @82-90% 1rm from testing, 3 singles @90+% 1rm; rest 30-90 sec bw sets
B. 12 seconds max reps TnG power clean and jerk 185/125#; rest 48 sec x3 sets
* Note: If you are mid rep, finish the rep but don't count it to your rep count in results. If weight is too heavy to go TnG through the entire 12 sec interval, lower the weight to allow quality cycing
+
For time:
3 rounds for time:
20 Thrusters 95/65#
16 TTB
12 bar facing burpees
+
C1. Back squat; 3x3 @10# heavier than last week; rest as needed
C2. Bar/ring muscle up accumulation; rest as needed (accumulate 6-12 reps per set after each back squat set. Mix between ring and bar)


SANCTIONAL ATHLETE

AM
For time:
3 rounds for time:
20 Thrusters 115/85#
16 TTB
12 bar facing burpees

Noon
Dryland Prep: 
Swimmer Flow - 5min
+
200 Mixed Loosen-up
-25 Backstroke
-25 Freestyle
-25 Streamline kick
+
10min AMRAP @ progressive warm-up effort
1-2-3-4-5... Burpees
50-50-50-50m Swim
+
Broken 300 Time Trial #1
150 @ TT pace / effort; rest 20sec
75 @ TT pace / effort; rest 15sec
75 @ TT pace / effort
+
200 Choice Body Position Kick @ smooth-aerobic pace (options below)
-2-arm lead kick w/ board, head down
-streamline kick
-head lead kick
-single-arm lead kick
+
Broken 300 Time Trial #2
4 x 75 @ TT pace / effort; rest 20sec b/t each
+
200 Choice Body Position Kick @ smooth-aerobic pace (same options as above)
+
Stroke Construction Progression (intention is to ""build"" your stroke from the basics up: buoyancy / bodyline / breathing) 
4 x 25 / 3 breath rest of each of the following drills:
-head lead kick w/ rotation
-single-arm lead kick w/ no board
-8 kick switch
-3 Stroke Glide
-Freestyle Swim, hip-driven

Notes:
-This week we're continuing to focus on swimming FASTER at a consistent training volume
-Mixed work will continue in warm-up

PM
A. Squat snatch; 3 triples @75-82% 1rm from testing, @4 doubles @82-90% 1rm from testing, 3 singles @90+% 1rm; rest 30-90 sec bw sets
B. 12 seconds max reps TnG power clean and jerk 185/125#; rest 48 sec x3 sets
C. 12 seconds max reps TnG power clean and jerk 225/155#; rest 48 sec x3 sets
* Note: If you are mid rep, finish the rep but don't count it to your rep count in results. If weight is too heavy to go TnG through the entire 12 sec interval, lower the weight to allow quality cycing
D1. Back squat; 3x3 @10# heavier than last week; rest as needed
D2. Bar/ring muscle up accumulation; rest as needed (accumulate 6-12 reps per set after each back squat set. Mix between ring and bar); rest as needed


STRENGTH


10 min amrap:
30 power snatch 75/55# (must be performed as 3 sets of 10 unbroken)
30 power snatch 135/95# (must be performed as 6 sets of 5 unbroken)
30 power snatch 165/115# (must be performed as 10 sets of 3 unbroken)
amrap clean and jerk in remaining time 205/145#
* Note: change your own plates.
This is an altered version of open workout 12.2, the only difference would be the forced unbroken requirements. If the loads are too heavy to do TnG in that format, scaling would be approximately 30%, 55%, 70%, 85% of 1rm power snatch per bar


ENGINE

Perform the following on Assault/rower/C2 bike/Ski erg. Rest as needed between machines
30 seconds @top wattage from last week's intervals
30 seconds @second or third wattage from last week's intervals
x3
2 min active recovery on the machine
x2
+
Perform one 15 second max effort interval for calories on each of the machines in the same order as above resting 2:45 b/w sets
+
10 min cyclical cool down (any machine you'd like)

(Example to explain the intervals. My Assault bike paces from last week were 350-400-450-500-550. So I would perform:
30 seconds @500
30 seconds @400-450
30 seconds @500
30 seconds @400-450
30 seconds @500
30 seconds @400-450
2 min easy
repeat.
Then I would rest and switch machines