Monday 8.19.19


Part 1: Strength

A. Front squat @52x1; 4-5x3; rest 3-5 minutes b/w sets
B. Snatch pulls; 1.1.1x3; rest 10 sec/rest 2 min
C. Narrow grip overhead squat 6-8x3; rest 2 min


Part 2: Barbell Cycling and Gymnastics Met-con

For time
30 squat clean 135/95#
20 muscle ups
10 squat clean 225/155#
50 CTB
*18 min cap


Part 3: Shoulder Accessory

D1. Loaded passthroughs; 3 slow controlled reps normal and eagle grip x2-3; rest as needed
D2. Single arm thoracic bridge and reach; 3 slow controlled reps x2-3/side; rest as needed
D3. Elbow on knee DB external rotations; 12-15x2-3/side; rest as needed


SCALED

Part 1: Strength

A. Front squat @52x1; 4-5x3; rest 3-5 minutes b/w sets
B1. Snatch pulls; 1.1.1x2; rest 2 min
B2. Narrow grip overhead squat 6-8x2; rest 2 min


Part 2: Barbell Cycling and Gymnastics Met-con

For time
30 squat clean 95/65#
15 strict pull ups
15 strict dips
10 squat clean 155/105#
40 pull ups
*18 min cap


Part 3: Shoulder Accessory

D1. Loaded passthroughs; 3 slow controlled reps normal and eagle grip x1-2; rest as needed
D2. Single arm thoracic bridge and reach; 3 slow controlled reps x1-2/side; rest as needed
D3. Elbow on knee DB external rotations; 12-15x1-2/side; rest as needed


ADDITIONAL SANCTIONAL TRAINING

Part 4: Swim

Dryland Prep:
Swimmer Flow - 5min
*
+
Mixed Land / Water Warm-up
2 Sets
50y Free Swim (focus on a continuous stroke flow)
10 Reps Plank Position Alt Arm Reach (focus on keeping lower abs engaged, neutral pelvis / flat back, really reaching through scap)
50y Streamline Kick on back (focus on carrying over lower ab tension / bodyline into the kick)
6 Reps Push-up w/ Alt Hand Reach (perform push-up, then reach one arm similar to Plank position arm-reach)
50y Overkick Drill
1min rest b/t sets
+
Efficiency
2 Sets:
4 x 50 / 40sec rest - GOLF
Rest to recovery b/t sets
+
Mixed Upper / Swim
10 DB Push-ups rows 35/20#
150m Swim
10 DB Push-ups rows
100m Swim
10 DB Push-ups rows
50m Swim
+
Swim Conditioning
500m Swim
25 @ strong aerobic
25 @ easy w/ perfect tech
50 @ strong aerobic
50 @ easy w/ perfect tech
75 @ strong aerobic
75 @ easy w/ perfect tech
100 @ strong aerobic
100 @ easy w/ perfect tech


Coaches Notes

Part 1

Tempo OHS - The higher time under tension work for the front squat should give you an opportunity to work on your positions, stability, and strenghten your bottom position. As well, with a full two second pause in the bottom it should help you learn how to engage at maximal speed getting out of the hole if you get buried in a clean and mistime the bounce. For weight selection, if you do not have a lot of experience with tempo front squats, you will have to feel it out in your warm up sets. Try to pick a conservative weight for your first and build quickly.
Snatch pulls - Load these at or above your current 1rm snatch. Ensure your focus is on maintaining your first pull sequencing and having the full movement transfer into a snatch instead of letting your positions break for the sake of loading.
Jerk grip OHS - The narrow grip OHS is a tool for improving your overall movement. It should challenge your shoulders, your hip flexors, and your overall coordination to load the pattern with a tighter grip. Loading here will be completely dependent on your positions. If you are very restricted, load this lightly and focus on movement with just a slightly more narrow grip. If you are strong in these positions, load them heavy and work on your speed of movement. For more info on how this can translate to CrossFit racing or how we may train OHS in the future, see this IG post:


Part 2

Met-con racing practice. This is a workout style you might see in a qualifier or in an open setting. Increasing weight of the same movement paired with a gymnastics element. Ensure you identify your limiter in the workout and manage your self appropriately through the workout. I believe singles for all the squat cleans is the appropriate strategy and then the gymnastics set sizes will be dependent upon your ability level, but keep your rest as limited as possible.


Part 3

Shoulder mobility and positional work. Many people skip this type of work because they don't see it as direct transfer to improving your ability in sport. I believe this is a mistake. The session above will tighten up biceps, shoulders, lats, scaps, and upper body musculature. So this portion of the workout is important to ensure that you maintain movement quality over time and that you don't get super tight and restricted in your ability to move. Focus on maintaining good mid line positions and being mindful and deliberate with your movement.

Part 4

(1) For the next 3 weeks we'll begin integrating mixed work into the warm-up and conditioning phases

(2) GOLF progressions will be shortening the rest interval between swims, for most mid-level CF swimmers this will not be shorter than 1:1 work to rest, and we will continue to progress this downward