Monday 9.23.19


Part 1: Barbell Volume

A. Squat snatch x1/hang squat snatch x1; rest 60 sec x8
* building sets
B. Squat clean and jerk; 10 reps @60-80% 1rm AFAP; rest 2 min x2 sets

* Coach’s note:
Squat snatch: Start at a weight around 65% of your 1rm hang squat snatch. On the earlier weights aim for precision and speed. Try to make the weight changes as fast as possible and build up to a near max of the complex by the last set. Strive for no misses in all sets.
Clean and jerk: Select a weight within that rnage that allows you to hit a rep on the 20 seconds for 10 reps. Be a little bit more conservative on the first set and then on the second set try to beat the time from the first set.


Part 2: Row, Row, Row your boat… while lifting

Beginning at 0:00
For time:
3 rounds:
15 cals row
15 deadlift 185/125#
5 min cap

Beginning at 8:00
3 rounds:
15 cal row
15 OHS 105/75#
5 min cap

Beginning at 19:00
3 rounds:
10 cals row
5 deadlift 315/225#
5 min cap

Beginning at 27:00
3 rounds:
10 cal row
5 OHS 185/125#
5 min cap

* Coach’s note:
This is racing practice. Focus points for all of them should be getting into and out of the rower as fast as possible and getting up to working pace in 3 pulls or less. If these weights are too heavy for you to contemplate going unbroken, consider a scaled loading. Best times on site were:
- 3:00
- 3:48
- 1:57
- 2:34


Part 3: Cooling Down and Cording Up

A1. TTB; amrap (-5) x3; rest (Maximum of 35 reps per set) 10 sec
A2. Ski erg/row 3 min @easy recovery pace x3; rest 1 min
B1. Hollow body hold; 30 seconds x3; rest 30 sec
B2. Side plank; 30 seconds x3; rest 30 sec
B3. Plank on rings in external rotation; 30 seconds x3; rest 30 sec
B4. Mountain climbers; 20 reps x3; rest as needed to recovery

*Coach’s note:
For the toes to bar, try to pick a number ahead of time that you can do unbroken in this format across all three sets. Amrap (-5) is a guesstimation of the number of reps being 5 below failure that I thought I could repeat without a dramatic fall off. If your toes to bar are superb then stop at 35 reps in sets 1 and 2 and then in set three go for a full amrap set. This will take you over 105 total reps for the session.
The rest of the work in the day is isometric bracing that I like to use as a 'reset' after doing a bunch of flexion/extension work. Be deliberate and work on your positions.

Additional Sanctional Volume: Weighted Running and Calisthenics

With a weighted vest @90-95% effort
Run 800m
50 air squats
Run 800m
50 walking lunges
Run 800m
50 hand release push ups
Run 800m

* Coach’s note:
We are trying to build run volume here while loaded. The runs should be at a moderate pace that you feel you can sustain for all 800's and then get through the bodyweight stuff as fast as possible. This should give you some sort of context for your ability to sustain paces with a weighted vest if you go to a sanctional and are asked to do these types of workouts.


SCALED

Part 1: Barbell Volume

A. Squat snatch x1/hang squat snatch x1; rest 60 sec x4
* building sets
B. Squat clean and jerk; 10 reps @65% 1rm AFAP


Part 2: Row, Row, Row your boat… while lifting

Beginning at 0:00
3 min amrap:
3 rounds:
15 cals row
15 deadlift 185/125#

Beginning at 6:00
3 min amrap:
15 cal row
15 OHS 95/65#

Beginning at 9:00
3 min amrap:
10 cals row
5 deadlift 275/195#

Beginning at 12:00
3 min amrap:
10 cal row
5 OHS 165/115#
5 min cap


Part 3: Cooling Down and Cording Up

A1. TTB; amrap (-5) x2; rest (Maximum of 35 reps per set) 10 sec
A2. Ski erg/row 3 min @easy recovery pace x2; rest 1 min
B1. Hollow body hold; 30 seconds x1-3; rest 30 sec
B2. Side plank; 30 seconds x1-3; rest 30 sec
B3. Plank on rings in external rotation; 30 seconds x1-3; rest 30 sec
B4. Mountain climbers; 20 reps x1-3; rest as needed to recovery