Monday 7-29-19


Part 1: Strength

A. Squat clean and jerk; 5 doubles @83-93% 1rm from testing; rest 90 sec-3 min bw sets
B. Squat snatch;
12 for time @70% 1rm from testing
rest 90 sec to transition weights
8 for time @80% 1rm from testing
rest 90 sec to transition weights
4 for time @90% 1rm from testing

Part 2: Gymnastics/Barbell Met-con

21-15-9
Overhead squat 75/55#
TTB
...immediately into
9-15-21
power snatch 75/55#
kipping hspu
* 15 min cap

Part 3: Accessory

C1. Ring tick tocks; 3 slow controlled reps x2-3; rest as needed
C2. Passthroughs; 3 slow controlled reps normal grip and eagle grip x2-3; rest as needed
C3. Band face pulls; 25 reps x2-3; rest as needed
C4. Arm abducted band internal rotations; 15-20 reps x2-3; rest as needed
C5. Arm abducted band external rotations; 15-20 reps x2-3; rest as needed


SCALED

Part 1: Strength

A. Squat clean and jerk; 3 doubles @83-93% 1rm from testing; rest 90 sec to 3 min bw sets
B. Squat snatch; 5 doubles @70-80% 1rm from testing; rest 90 sec to 3 min bw sets

Part 2: Barbell/Gymnastics met-con

21-15-9
Overhead squat 75/55#
Strict leg raises to parallel
...immediately into
9-15-21
power snatch 75/55#
push press 75/55#
* 15 min cap

Part 3: Accessory

C1. Ring tick tocks; 3 slow controlled reps x2-3; rest as needed
C2. Passthroughs; 3 slow controlled reps normal grip and eagle grip x2-3; rest as needed
C3. Band face pulls; 25 reps x2-3; rest as needed
C4. Arm abducted band internal rotations; 15-20 reps x2-3; rest as needed
C5. Arm abducted band external rotations; 15-20 reps x2-3; rest as needed


ADDITIONAL SANCTIONAL TRAINING

Part 4: Swim

Dryland Prep:
Swimmer Flow - 5min
+
200 Loosen-up
-Odd 25's = hip driven stroke
-Even 25's = 3-stroke glide (really focus on "throwing" your arm & shoulder forward on your glide stroke)
+
10 x 50 / 30sec rest - GOLF (carry over some of the Glide & Rotation feeling from the above drills into your first few GOLF repeats)
+
For total time:
200 Free Swim @ strong-aerobic effort
20 Burpees
30sec Rest
150 Free Swim @ strong-aerobic effort
15 Burpees
30sec Rest
100 Free Swim @ strong-aerobic effort
10 Burpees
30sec Rest
50 Free Swim @ strong-aerobic effort
5 Burpees
+
Variance
10 x 25 / rest as needed - Quarter Stroke Pause w/ straight arm recovery to emphasize shoulder rotatoin


Coaches Notes

Part 1:

We are aiming to build strength endurance in the two weightlifting movements. For the clean and jerks, take the loads as heavy as you can but keep the focus on minimizing set up time and rest time between reps within the double. Use the low end of the rest range here if you feel like you can maintain positions and speed on the barbell and use the high end if you are struggling to maintain your power and aren't recovering in a short window. For the snatches, go after each set for time.
For scaled athletes we are keeping some of the fatigue out of the session and allowing you to focus on your technique, positions, and loading.


Part 2:

Gymnastics and barbell cycling tester. The purpose here is to get the best score you can for the day. I'd suggest planning your breaks ahead of time and keeping the rest breaks as short as possible. If you want to train to hit bigger sets, be mindful of your rest time and try to ensure you don't take yourself to local muscle failure on any specific movement. Your score here is total time to complete both met-cons, but I'd like a score for both portions so that we all can compare where we lost more time relative to the field. So think of that first workout as a tie breaker score.

Part 3:

Trying to build healthy, strong, stable, mobile, and versatile shoulders. Ensuring we are integrating patterns of motion not normally tested in the sport, this is an opportunity for you to slow down and work on your longevity and movement variability.

Part 4

1- Golf Progressions continue -- these are still the primary focus for our pool training. Continue to monitor speed and efficienchy and work to bring scores down
2- Conditioning today is a broken version of the Burpee / Swim test we did a few weeks back with the swim distances front-loaded. This should challenge the swim a bit more at the beginning and then allow you to maintain technique over shorter distances as your fatigue levels increase