Tuesday 8.20.19


Part 1: Assault Bike/Bench Intervals

Assault bike sprint 30 seconds @max sustainable pace
rest 15 sec
10 bench press AFAP 195/135#
rest 4 min
x4 sets


Part 2: Pacing Intervals

3 sets:
2 min amrap row cals
2 min burpees to 6"" reach
1 min strict hspu
1 min kipping hspu
rest 4 min bw sets


Part 3: Core - DU - HS Walk - Core

For time:
50 ab mat sit ups
100 double unders
100 foot hs walk
100 double unders
50 ab mat sit ups
12 min cap
+
A1. Adductor side plank; 1 min x1-2/side; rest as needed
A2. Sorensen hold; 1 min x1-2; rest as needed
A3. Face down chinese plank; 1 min x1-2; rest as needed


SCALED

Part 1: Assault Bike/Bench Intervals

Assault bike sprint 30 seconds @max sustainable pace
rest 15 sec
10 bench press AFAP 155/105#
rest 4 min
x4 sets


Part 2: Pacing Intervals

For max reps
2 min amrap row cals
2 min burpees to 6" reach
1 min strict hspu
1 min kipping hspu


Part 3: Core - DU - HS Walk - Core

For time:
50 ab mat sit ups
100 double unders
40 shoulder taps
100 double unders
50 ab mat sit ups
* 12 min cap
+
A1. Adductor side plank; 1 min x1-2/side; rest as needed
A2. Sorensen hold; 1 min x1-2; rest as needed
A3. Face up chinese plank; 1 min x1-2; rest as needed


ADDITIONAL SANCTIONAL TRAINING

Part 4: Rope climb/ski erg

12 min amrap:
1 legless rope climb
10/8 cals ski erg
2 rope climbs
50 foot sandbag carry 200/150#


Part 5: True-form/Air Runner Intervals

AR/TF 1 mile @90% effort
rest 3 min
AR/TF 800m @90% effort
rest 90 sec
AR/TF 400m @90% effort
rest 60 sec
AR/TF 200m @90% effort
rest 45 sec
AR/TF 200m @90% effort
rest 30 sec
AR/TF 200m @90% effort
rest 15 sec
AR/TF 200m @90% effort
rest 5-10 min
x2


Coaches Notes

Part 1:

Bench press is a movement that may or may not come up in a qualifier style workout. However, being able to press a moderate to heavy weight under fatigue is an important transfer for things like muscle ups, push ups, or burpees. The assault bike pace should be a very difficult pace that you feel you can maintain and try to be discipline with the transition time so that when you begin your bench presses you don't feel "fully" recovered. If the weight is too heavy to go unbroken for at least 2 sets, scale the weight back.


Part 2:

When you perform this session, the goal is to aim for the same output on all three sets. The handstand push ups at the end are quite difficult and in all the athletes we saw do this on site numbers were WAY lower than had those minutes would been if they were prescribed before the row or burpees. So be prepared to press and try to maintain your bodyline through a lot of fatigue. Maintain a high and safe standard of movement and ensure you control the lowering phase of the kipping hspu.


Part 3:

This met-con will not be performed at an open level of intensity. There is just too much fatigue based on the earlier training for the day. So, the focus should be on the following per movement:
- Sit ups: Standard is hand touch behind head and hands touch toes. This is a movement that is just for exposure in the event the CF games releases a new movement. Sit ups would be hard to standardize but try understand what your limitations were on a movement like this done in high volumes. Try to figure out how to pace it appropraitely to move quickly without getting to failure.
- Double unders: Aim to be done unbroken or in as few sets as possible.
- HS walk: Break as little as possible and maintain body lines.

Accessory work is aimed at restoring mid line stability in a more neutral position after the repeated flexion of the sit ups.

Part 4:

Rope climbs are a staple at in person competitions. Pairing rope climbs with sandbag carries and ski erg, two movements that challenge the upper body musculature, will make the rope climbs even more difficult. So for the legless rope climbs, rest as needed and manage your rest breaks to ensure you do not get to complete muscle failure, and for the normal rope climbs use your legs efficiently and manage your output in a way that gives you the best possible score.

Part 5:

In the DSGN we try to ensure there is a variety of styles of running in the program: field running, change of direction, weighted vest, repeats in workouts, etc. One of the styles of running that often comes up at sanctional level competitions is curved treadmill running. This session is designed to give you exposure to the machine with a priority on speed preservation. The 1mi/800/400 are to help you identify your target paces for those distances and pre fatigue your system a bit. The main body of the work set are the decreasing rest 200's. During those, your goal is to pick a 200 pace that you beleive you can maintain with a decreasing amount of rest. After you complete the last 200, rest to recovery where you feel like you can repeat the effort from that first time through the intervals.