Monday 7-15-19



OPEN ATHLETE


12 min amrap:
7 thrusters 115/85#
7 bar muscle ups
7 squat snatch 115/85#
7 muscle ups
+
A. 20 power snatch AFAP in sets of 5 unbroken @65% 1rm
B. Squat clean and jerk; 6 singles @75-85% 1rm; rest 30-90 seconds (keep rest as minimally as needed to maintain quality)
C. Front squat; 2 min max reps 225/155@#
* Note; use 70% 1rm if this is too heavy to perform at least sets of 5 unbroken in your first set
* Must be taken from the floor


SANCTIONAL ATHLETE

AM
A. 20 power snatch AFAP in sets of 5 unbroken @65% 1rm
B. Squat snatch; 3 singles @90%; rest as needed
C. Squat clean and jerk; 15 singles @75-85% 1rm; rest 30-90 seconds (keep rest as minimally as needed to maintain quality)
D. Strict press; build to a 3rm
E. Front squat; 30 for time 225/155#
* Note; use 70% 1rm if this is too heavy to perform at least sets of 5 unbroken
* Must be taken from the floor

Noon
Dryland Prep:
Swimmer Flow - 5min
+
200 choice loosen-up & play with Hip Driven stroke
+
10 x 50 / 30sec rest - GOLF
+
Conditioning
4 sets
3 x 50 / 3-breath Rest
...Straight into for time:
15 burpees
75 free swim
Rest 4ish min bt Rounds (including your 25 easy swim back to the start)
+
Variance
10 x 25 / rest as needed - start in a 2-arm lead kick position, floating static in the water for about 5-7sec, then initate your freestyle swim from that position
*this should give you a chance to feel the horizontal body-position in the water and then carry that over to your freestyle swim

Notes:
(1) Golf Progressions continue -- this week play around with any combination of the following and see how that impacts your times & stroke counts
(a) lengthening your streamlines off the wall
(b) a more powerful pull (trying to "grab and throw" more water)
(c) a stronger driving kick
(2) The 3-breath rest portion of the conditioning can really increase CO2 levels in the blood -- this can get very uncomfortable, and in general I've found mimics the feeling of open-water swimming quite well. I think this also can go a long-way at improving comfortability in the water. Everyone I've worked with has a different opinion regarding breath-rest work... some love it and some hate it

PM
12 min amrap:
7 thrusters 115/85#
7 bar muscle ups
7 squat snatch 115/85#
7 muscle ups
+
A. Legless rope climb and rope climb skill work 10-15 min
B1. Ring rows; amrap unbroken @3013 x3; rest 90 sec
B2. Planche lean; 30 seconds x3; rest 90 sec
C. Bent over thumbs up reverse flies; 12-15x3; rest 1 min
D. Powell raises; 10-12x3/sides; rest 1 min bw sides


SCALED


12 min amrap:
7 thrusters 95/65#
7 strict pull ups
7 squat snatch 95/65#
7 ring dips
+
A. 10 minutes of band muscle up transition drills
B. Squat clean and jerk; 6 singles @75-85% 1rm; rest 30-90 seconds (keep rest as minimally as needed to maintain quality)
C. Front squat; 2 min max reps 165/115@#
* Note; use 70% 1rm if this is too heavy to perform at least sets of 5 unbroken in your first set
* Must be taken from the floor


S&C

A. Squat snatch; build to a tough triple for the day then drop off 10% and perform 3 triples at that load; rest as needed
B. Power clean and jerk; 3.3.3x3 (TnG); rest 30 sec/rest as needed
C. Bottoms up front squat; build to a max
D. Jerk grip walking lunges; 16 steps x3; rest 2 min
+
Assault bike sprint 10 seconds @100%
50 seconds easy
x10
+
10 min easy row cool down