Monday 8-12-19


Part 1: “The Standard”

30 clean and jerk 135/95#
30 muscle ups
30 snatch
* must move forward every 5 reps on the barbell and come off the rings after each ten reps to simulate games standard
* 15 min cap


Part 2: Strength

A. Snatch pulls; 3x3; rest 2 min
B. Front squat; 5 sets of 3 @80-90% 1rm; rest 90 sec
C1. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min bw sides
C2. Single leg RDL; 8-10x2/side; rest 1 min bw sides


Part 3: Burpee/TTB Intervals

15 burpees AFAP to 6" reach
30 TTB
rest 2 min
x2 sets


SCALED

Part 1: Slightly Less than “The Standard”

30 clean and jerk 95/65#
30 CTB pull ups
30 snatch 95/65#
* must move forward every 5 reps on the barbell and come off the rings after each ten reps to simulate games standard
15 min cap


Part 2: Single Leg Strength

A1. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min bw sides
A2. Single leg RDL; 8-10x2/side; rest 1 min bw sides


Part 3: Burpee/TTB Sprint

For time:
15 burpees AFAP to 6" reach
30 TTB


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)
+
2-4 x 50 / 45sec rest - GOLF (as many as you need to feel prepped for time trial:
+
300y Swim Time Trial
+
5 Sets:
10 Burpees
100 Swim @ 300 TT pace / effort
20 AirSquats
rest = work b/t sets
+
6 x 25 / rest as needed
Odd - 25 Underwater (go as far comfortably underwater as possible, don't push deep into discomfort)
Even - backstroke w/ focus on shoulder rotation


Coaches Notes

Part 1

We are performing 'the standard' as a way to measure up to the best in the world from the games. With the open about 8 weeks out, it's imperitive to work on barbell cycling and muscle ups. I believe the best strategy on this workout is to perform singles on all the clean and jerks, break the muscle ups to your capacity with smal conservative sets on short rest, and then if you have the ability in the snatches perform some touch and go reps at the end to finish out the 30. I put a fifteen minute time cap on the workout which is approximately seven minutes slower than Mat/Tia's performance, but I'd expect to still see some people getting caught by the time cap. As you approach these met-cons now, ensure that you are bringing your best effort in preparation for the open in October.


Part 2

The focus of part two is on strength work. Two components for olympic lifting transfer that are heavy and then two components that are aimed at single leg strength, stability, and balance. For the snatch pulls, take the loading as heavy as you can without jumping in weight per set. For the front squats, start on the lower end of the percentage scale and then increase in loading each set. Since you only have two sets of the single leg super set, warm up thoroughly so your first set is heavy for the movements and then keep the load for the second set.


Part 3

These intervals at the end of the session are likely to challenge your core, breathing, and grip. Being that the standard is a heavy challenge on the grip muscles with barbell cycling and swinging from the rings on muscle ups, you are likely to be a bit pre-fatigued here. But, toes to bar is a movement that is tested in the open regularly so getting volume and exposure to bigger sets under fatigue is necessary for getting top scores. So when you are doing this segment, push the burpees as fast as you are able and then work through the toes to bar as fast as possible. Either open with a big set and then chip away in small quick sets to the finish line OR pick a small increment and try to work through them with as minimal rest time as possible. Then as a challenge to yourself on a short two minute rest window, try to match your output from set one in your repeat effort.

Part 4

(1) This week we will test a 300 time trial - for those of you who were in the Competitor program, this will be an opportunity to check progress - for everyone else this will establish a baseline we can continue to progress from + establish PACES for training

(2) Conditioning work combines some "pace specific" swimming w/ mixed work - this should be a relatively tough effort after the time trial