Monday 8.26.19


Part 1: TTB/CTB Volume Building

A. TTB; accumulate 25-50 reps not for time in sets of 5-25 unbroken
B. CTB; accumulate 50-75 reps not for time in sets of 5-25 unbroken


Part 2: Light Barbell Into Muscle Up Density

For time:
20 power snatch 75/55#
20 muscle ups


Part 3: Barbell Strength + Cycling

D. Squat clean; 20 reps AFAP 205/145#
E. Front squat; 3x3; rest 2 min
F. Clean pulls; 3x3; rest 2 min
+
15 min easy cyclical cool down on rower


SCALED

Part 1: TTB/CTB Volume Building

A. TTB; accumulate 25-50 reps not for time in sets of 5-25 unbroken
B. CTB; accumulate 50-75 reps not for time in sets of 5-25 unbroken


Part 2: Muscle Up Strength and Skill

C. False grip ring to chest holds; amsap x2; rest as needed
D. Kip swing on rings; 4-6 large magnitude kip swings working on arch/hollow positions x2; rest as needed
E. Toe spot muscle up + negative; accumulate 10 reps


Part 3: Barbell Strength + Cycling

F. TnG power snatch; 10 unbroken 75/55# x3; rest as minimally as needed bw sets
G. Squat clean; 20 reps AFAP 155/105#
H. Front squat; 3x3; rest 2 min


ADDITIONAL SANCTIONAL TRAINING

Part 4: Swim

Dryland Prep: 5 min
+
10min Warm-up circuit
1 Burpee + 50 Swim
2 Burpees + 50 Swim
3 Burpees + 50 Swim
4 Burpees + 50 Swim
...continue pattern up to 10min
+
Efficiency
2 Sets:
4 x 50 / 35sec rest - GOLF
Rest to recovery b/t sets
+
Mixed Conditioning
150 Swim
30 WB
150 Swim
Rest 2-3min
100 Swim
20 WB
100 Swim
Rest 2-3min
50 Swim
10 WB
50 Swim
*if no WB available, perform 2x Air Squats
+
Kick Variance
2 Rounds:
4 x 25 / rest as needed
#1 - head lead kick, rotate to breathe
#2 - streamline kick, roll to back to breathe
#3 - 1-arm lead kick (Right)
#4 - 1-arm lead kick (Left)


Coaches Notes

Part 1

This portion of the workout is just to accumulate volume of gymnastics skills almost certain to come out in the open. This is not intended to be done "for time" but is also not intended to be a stroll in the park. So pick a number of reps in the range that will allow you to work at about 80-90% effort. Once you have your number, break the total reps into a number per set and focus on movement quality and movement speed. Rest just slightly less than full recovery between sets.


Part 2

This is a relatively straight forward test of your muscle ups under fatigue. The power snatch prior to the muscle ups is intended to be done unbroken and fast to tax your grip and pulling musculature then directly into 20 muscle ups for time. The workout is for time so approach it with a mentality that you are going to do the work as fast as possible instead of trying to open with a big set and fall off. My recommendation would be small manageable sets with as little rest between sets as possible.


Part 3

Intention for each part of this strength work is as follows:
- Squat clean: Do this for time in fast singles. If you don't think you can perform this under seven minutes, consider scaling to a lighter load that allows you to attempt a rep at least per 20 seconds.
- Front squat; Ascending load per set. First set should be about 80-85% effort and build in load each set.
- Clean pulls; same as the front squat. Building sets so the last is heavy.

Part 4

(1) Warm-up is from week-2, if you were part of the DSNG back then you can go back and reference your scores

(2) GOLF intervals are going to keep getting shorter, our goal this week is for everyone to be well under 1:1 work to rest