Tuesday 9.10.19


Part 1: Pec City

A. 50 HR push up for time * 8 min cap

Part 2: Fatigued DU Skill

Row 3 min @tough aerobic pace
...immediately off the rower
2 min to accumulate max reps double unders
rest 2 min
x2 sets


Part 3: WB/BB Cycling speed

30 reps Wall balls; AFAP
rest 0-30 sec
15 power clean and jerk 95/65# AFAP
rest as needed
Push press; 20 reps AFAP 135/95#
rest 0-30 sec
75 Wall balls AFAP
rest as needed
Power clean; 10 reps AFAP 185/130#
rest 0-30 sec
75 Wall balls AFAP


SCALED

Part 1: Pec City

A. 50 HR push up for time * 8 min cap

Part 2: Fatigued DU Skill

Row 3 min @tough aerobic pace
...immediately off the rower
2 min to accumulate max reps double unders
rest 2 min
x2 sets
(1-1-2 drill or speed steps for those without double unders)


Part 3: WB/BB Cycling speed

For time:
Wall balls;
30 reps AFAP
15 power clean and jerk 95/65# AFAP
rest as needed
For time:
20 push press 95/65#
rest 30 sec
20 power clean 95/65#
60 Wall balls


ADDITIONAL SANCTIONAL TRAINING

Part 4: Swim

Flip Turn Progression
Accumulate 5 Wall push -> glide -> flips
Accumulate 5 Jump -> flip -> plant
+
GOLF
2 Sets:
3 x 50 / 1:1 work to rest
*keep track of scores week-to-week to monitor progress
GOLF
+
Shoulder Rotation
2 Sets
4 x 25 / rest as needed - 1/4 Stroke Pause w/ straight arm (focus = open shoulder & rotation)
2 x 50 / 1:1 work to rest - Freestyle swim working to "carry over" open shoulder & rotation
1min Rest
1/4 Stroke Pause
...
2 Sets
4 x 25/ rest as needed - back stroke drill
-25 - right arm back stroke
-25 - left arm back stroke
-25 - double arm back stroke
-25 - back swim
2 x 50 / 1:1 work to rest - Freestyle swim working to "carry over" open shoudler & rotation from backstroke
+
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:

If hand release push ups come out in an open workout, they likely will become a limitation for everyone. I don't think many people will be able to do 50 unbroken while maintaining speed so the goal here is to ride the threshold of your capabilities without getting to true failure and needing a long break. The movement standard is start at the top of the rep and end at the top of the rep with a maximum of one second to release the hands in the bottom. This is a way we are trying to standardize the test to stop people from laying on the ground to rest.


Part 2:

This part's major focus is the double unders. The rowing in this session should be such that it provides some fatigue, but not so difficult that you are unable to perform double unders. So, as you are rowing, try to keep the pace as fast as you can while maintaining fatigue at a nine out of ten effort or less. Immediately following the row, jump off and try to get as many double unders as possible in a two minute window. For some, this might be sets of 20-40 with quick breaks or for more efficient jumpers this could be 1-2 large sets. Focus on your positions, breathing, and being disciplined with your rest breaks to get as many reps as possible.


Part 3:

This session is a cominination of training light barbell cycling with higher volume wall balls. The first couple should be done fast and unbroken and the second two should be done as fast as posisble. The rest times here are variable from 0-30 secnods, meaning if you feel you don't need a rest break to move fast and unbroken, then move from one movement right into the next. For others who need rest, use the 30 seconds to get your breathing, heart rate, and thoughts into a manageable state so that you feel like you can attack the next portion. For the 75 wall ball sets, try to do them as fast as posisble in a few sets as possible.

Part 4:

This is week 2 of a 6 week progression that is focused on:
- Golf: to improve effiency per stroke
- Learning flip turns: to create some variance and improve ability in pool based workouts
- Bodyline/Breathing/Kicking: each session is overloading one of these three basic skills required to be a good swimmer.