Monday 9.9.19


Part 1: Inmate Strength Endurance

30 strict pull ups for time
*8 min cap.
See coach’s note for standard.


Part 2: Phase re-test

12 min amrap:
12 cal row
10 TTB
50 foot front rack walking lunge 95/65#


Part 3: DB Speed + Muscle up Volume

2 min:
16 DB power snatch
amrap muscle ups in remaining time
rest as needed
2 min:
16 DB hang split snatch
amrap muscle ups in remaining time
rest as needed
2 min:
6 DB devil's press
amrap muscle ups in remaining time
rest as needed
2 min:
15 DB thrusters
amrap muscle ups in remaining time


SCALED

Part 1: Inmate Strength Endurance

30 strict pull ups for time
*8 min cap.
See coach’s note for standard.


Part 2: Phase re-test

12 min amrap:
12 cal row
10 TTB
50 foot front rack walking lunge 95/65#


Part 3: DB Speed + Muscle up Volume

Accumulate 10-30 reps of the following movements working on technique:
DB power snatch
DB hang split snatch
DB devil's press
DB thrusters
+
Spend 10-15 min working on muscle ups if you have them. If not, try out these drills and report in results


ADDITIONAL SANCTIONAL TRAINING

Part 4: Variable running

10 min easy warm up with weighted vest
+
Every 2 min for 6 sets:
Run 200m
+
Every 4 min for 3 sets:
Run 400m
+
10-15 min tech work on change of direction, start, low hurdles, etc
+
10 min easy cool down run


Coaches Notes

Part 1

Movement standard- Rep starts at a full hang and ends at a full hang.
Go as fast as you can and try to better understand your limitations here in the event a movement like this comes out in the qualifier.


Part 2

This is another open style met-con that will be part of our re-testing body. Some things to practice here would be:
TTB - unbroken sets or very fast breaks between sets
Lunges - swing through step and turnaround with the barbell
Row - Get up to your working pace in less than 3 pulls and get into and out of the rower with quick transitions.


Part 3

The focus of this portion of the session is two fold:
1- Going as fast as you can on the dumbbell portions. This will serve to give you more time to accumulate muscle ups and is good practice for the open where reps per second matter so much.
2- Accumulating as many muscle ups in all four sets combined. Instead of going up on the first set and trying to hit a huge unbroken set, try to hit relatively smaller sets with quick breaks to accumulate as many reps as possible while minimizing the fall off from set one to set four.

Part 4

The main body of this session is to have the 200/400's. Your aim should be to hit fastest average pace possible. For the 200's, aim for less than 1.5 second variance from fastest to slowest set and for the 400's aim for less than 3 second variance from fastest to slowest set. Your rest time is the remanining time from the completion of the interval to the top of the 2/4 minutes for the 200/400. For the change of direction work just practice some plyometrics, a-march, b-march, skipping, cuts, and ensure those movement patterns feel good so that we can return to training speed work more intensely after the open concludes.