Monday 9.30.19


Part 1: Barbell

A. Squat snatch; 5 triples @70-80% 1rm; rest 90 sec
B. Squat clean and jerk; 3 triples @70-80% 1rm; rest 90 sec
C. Push press; 3, 2, 1; rest 2 min

* Coach’s note:
Snatch/CnJ: We're progressing slightly off of last Wednesday's training session and moving into triples. The hope is that we can use these sessions to drive some ability in heavy barbell cycling for the heavier weights of an open style met-con that increases in load. Weight selection shuold be such that you can hit all three lifts in a 30 second window and ascending in load from the first triple to the last.
Push press: Start conservative with your triple. Jump aggressively and try to hit a near maximal effort for your single.


Part 2: Sixteen Min of Work

16 min amrap:
4 burpee muscle ups
25 foot OH walking lunges 95/65#
8 bar facing burpees
25 foot OH walking lunges 95/65#

* Coach’s note:
Set your station up open style with a 25 foot lane that has one end near the pull up bar to limit transition times and simulate the feel of an open. Since the burpee muscle up is already broken into singles try to push the pace of the lunges and the burpees and use this slower movement as a 'break' in the intensity. Record split times per round and try to maintain your first round pace for as long as you can through the workout.


Part 3: Relax & Breathe

10 min breathing mediation:
Get into a comfortable seated or laying position. Breathe in slowly on a three count, hold for two seconds, breathe out slowly on a three count, hold for two seconds. Maintain this cycle for ten minutes.

*Coach’s note:
Follow the instructions and report in how you felt before, during, and after. Training the mind IS training the body; "Corpus-Animus"

Additional Sanctional Volume: Field Work

10 min easy warm up run
+
3 sets of 25 yards of:
high knees
butt kicks
lateral shuffles in both directions
high knee carioca
frankenstein march
lunge with rotate to reach
bear crawls
a-march
b-march
a-skip
b-skip
power skips
+
10-15 min: 90 degree turn around pilon practice. Practice your foot work, staying close to the turn, lowering your hips, decellerating quickly and accelerating quickly
+
40 yard shuttle sprint (10 yards down and back x2, must touch the line with hand)
+
4x Flying 100's. rest as needed bw
* Start at a slow jog and accerlate your speed every 20 yards so you are at around top speed by 60 yards. Hold that for 20 yards and then slowly decellerate through the 100 yard line
+
10 min easy cool down run

* Coach’s note:
The purpose of this session is to give technical practice to sprint and change of direction skills. After we get through the open we will do some more challenging sprint work, but the goal here is to maintain your movement quality, improve your coordination, ensure you can dissociate your hips, and get outside.


SCALED

Part 1: Barbell

A. Squat snatch; 2-3 triples @70-80% 1rm; rest 90 sec
B. Squat clean and jerk; 2-3 triples @70-80% 1rm; rest 90 sec
C. Push press; 3, 2, 1; rest 2 min


Part 2: Sixteen Min of Work

16 min amrap:
4 burpee CTB pull ups
25 foot OH walking lunges 75/55#
8 bar facing burpees
25 foot OH walking lunges 75/55#


Part 3: Relax & Breathe

10 min breathing mediation:
Get into a comfortable seated or laying position. Breathe in slowly on a three count, hold for two seconds, breathe out slowly on a three count, hold for two seconds. Maintain this cycle for ten minutes