Tuesday 9.3.19


Part 1: Goodbye Pressing

For time w/
15 strict hspu
50 foot Handstand Walk
30 hand release Push Ups
6 min cap

Beginning at 8:00
For time
50 foot Handstand Walk
30 hand release Push Ups
15 strict hspu
6 min cap

Beginning at 16:00
30 hand release Push Ups
15 strict hspu
50 foot Handstand Walk
6 min cap


Part 2: Spicy EMOMs

EMOM 6 min:
1- 45 sec bar facing bupees
2- 30 sec box jumps 24/20"
+
EMOM 6 min:
1- 45 sec burpees to 6" reach
2- 30 sec lateral box jumps 24/20"


Part 3: Row + HS skill work

Row 1 min
15 sec rest
1 min to accumulate as much handstand holding in 1x2 box (3 sec minimum)
15 sec rest
Row 1 min
rest 3 min
x3 sets


SCALED

Part 1: Goodbye Pressing

For time w/
15 strict press @60% 1rm
20 shoulder taps from pike position
30 hand release Push Ups
6 min cap

Beginning at 8:00
For time
20 shoulder taps from pike position
30 hand release Push Ups
15 strict press @60% 1rm
6 min cap


Part 2: Spicy EMOMs

EMOM 6 min:
1- 45 sec bar facing bupees
2- 30 sec box jumps 24/20"
+
EMOM 6 min:
1- 45 sec burpees to 6" reach
2- 30 sec lateral box jumps 24/20"


Part 3: Row + HS skill work

Row 1 min
15 sec rest
1 min to accumulate as much handstand holding in 1x2 box (3 sec minimum)
15 sec rest
Row 1 min
rest 3 min
x1-2 sets


ADDITIONAL SANCTIONAL TRAINING

Part 4: Swim

Flip Turn Progression
Accumulate 5 Wall push -> glide -> flips
Accumulate 5 jump to flip to plant
+
GOLF
2 Sets:
3 x 50 / 1:1 work to rest
*keep track of scores week-to-week to monitor progress
GOLF
+
Breath Timing
4 x 75 / rest as needed
-50 8k Switch
-25 Freestyle swim @ building: smooth --> FAST
1 x 100 choice active recovery
...
4 x 75 / rest as needed
-50 Catapult Drill
-25 Freestyle swim @ building: smoooth --> FAST
8 kick switch
Catapult Drill
+
Cool-down
8 x 25 / rest as needed - "GUESS TIME"
*before you begin choose a target 25 time (should be a relatively easy target) try to get as close as possible to that time


Coaches Notes

Part 1:

This session is supposed to train strict pressing and hs walks done under fatigue. Each one of these is supposed to be done for time and the order of movements changes for each. For the people who know they will be elite on this style of workout, push the pace as fast as possible and earn yourself a bit more rest time. For those who know this type of work is challenging for them, think about pacing it in a way that you maximize the amount of work being accomplished over all three intervals. This will likely mean less rest than people going fast, but that is similar to the structure of opens in the past so it'll teach you about your pressing limitations with short recovery times.


Part 2:

The goal of this is to get as many reps as possible. The purpose is to train burpees in two variations as well as begin to prepare everyone for the potential for a high volume jumping workout in the open. Be mindful, when doing repeat plyometric work, to make sure you warm up well and also think about step down method, jump down method, and avoiding rebounding if you don't think you have the strength to absorb those jumping forces. The burpee intervals are longer and are intended to be done at a pace of something that is 10-20 minutes long.


Part 3:

This workout part was created for two major reasons: 1- To give more row volume at higher sustinable paces. You should be ABOVE 19.1 pace and faster than a 2k row effort for these intervals. 2- To challenge new gymnastics skills. The open often releases something new in the workouts. This is a potential new movement and a new standard and is going to be done under fatigue. I think being better at advanced gymnastics like this will carry over to more simple gymnastics done for high reps.

Part 4:

swim notes