Tuesday 10.8.19


WARM-UP

Cyclical Warm up

Row 1 min easy
row 1 min @moderate-tough pace (increase pace each round)
x3

Movement Warm up

A. Shoulder joint rotations; 2 slow controlled reps in both directions
B. Wall handstand kick ups for accuracy trying to balance in handstand; 10 reps alternating legs each time
C. Mountain climbers; 20 reps x3; rest 30 sec
D. Plate jumps; 20 seconds max reps trying to minimize ground contact time x2; rest 40 sec


PART 1: Pressing & Painful Pulls

Specific warm up:

5 strict hspu
10 foot hs walk
Row sprint 30 sec @slightly less than target pace
rest 1-2 min
x2
*increase row pace from set 1-2

Training:

2 sets:
50 sec max reps strict hspu
10 sec transition immediately into
50 foot hs walk AFAP
30 cal row @100%
rest 4 min bw sets

Notes:

Accumulate as many handstand push ups as possible within the 50 second window and then race the hs walk to row finish. Ending on the row should make this interval structure pretty nasty and the rest time might not be adequate to get FULL recovery if you really drop the hammer. But do your best to be sustainable from set to set and use this as an opportunity to get out of your comfort zone.
Scaling options:
Strict hspu: Strict press, DB strict press, pike hspu
HS walk: Less distance, shoulder taps, plank walks


PART 2: Couplet

Specific warm up:

3-5 min playing with skills from the EMOM

Training:

EMOM 16 min:
1- 10 burpees to 6" reach
2- 10-15 kipping hspu
3- 8-12 bar facing burpees
4- 60 double unders
* 30 sec cap for all working minutes

Notes:

This is a pretty straight forward EMOM. Attack each minute interval at full speed so that your movements are fast and crisp. Each EMOM window is intended to be done within 30 seconds so if you don't move quickly then work for 30 seconds at less total reps, but still try to focus on being as fast as possible.
Scaling options:
Double unders - single unders, speed steps, 1-1-2 drill
Kipping hspu - push ups, pike hspu with feet on box


PART 3: Jumping Cool Down

Training:

15 min easy cool down row
*jump off every 3 min and perform 10 box jumps 24/20"

Notes:

This is just a cool down mixed with some skill work. If box jumps come up in the open, I wanted to make sure everyone had exposure to the movement so instead of a straight cool down, I mixed the movement into the cool down. Practice rebounding, step down, jump off, or whatever style you are most comfortable with.


Additional Sanctional Volume: Swim

Training:

Flip Turn Progression
Accumulate 10 flip turns from mid-pool
+
GOLF
2 Sets:
3 x 50 / 1:1 work to rest
*keep track of scores week-to-week to monitor progress
+
Stroke Progression
4 x 25 / rest as needed - Front Quarter Scull
4 x 25 / rest as needed - Underwater Recovery
4 x 25 / rest as needed - Fist Swim
4 x 25 / rest as needed - Freestyle swim - focus on relaxed recovery & stroke pull
+
2 Sets:
2 x 25 / 3 breath rest - Freestyle @ cruise pace (long-slow exhale underwater)
1 x 50 / 5 breath rest - Freestyle @ strong pace (long-slow exhale underwater)
1 x 100 / rest to full recovery - Freestyle @ FAST
+
Cool-down
8 x 25 / rest as needed - "GUESS TIME"
*before you begin choose a target 25 time (should be a relatively easy target) try to get as close as possible to that time

Notes:

This is the final swim session from the 6 week week progression we have been working on. We’ll move into more of a maintenance phase with swimming through the open.