Friday 9.20.19


Part 1: Strict MU

A. Strict muscle ups; accumulate 15-25 reps for quality

* Coach’s note:
Mainsite has included some workouts with strict muscle ups. So, get some confidence with the movement, practice the turnover, work on body line, and limit rest times as much as posisble. If you don't have this skill, consider the skills in scaled path to strengthen your body.


Part 2: BB strength

A. Squat snatch; accumulate 4-8 singles @80+% 1rm; rest as needed
B. Squat clean and jerk; accumulate 4-8 singles @80+% 1rm; rest as needed
C. Back squat; 3x3; rest as needed

* Coach’s note:
Progress from the last two weeks. Slightly more weight or slightly more sets at the same weight. Let's try to build some confidence with your near max weights as we get closer to the open where they may be tested.

Part 3: Sprint Recovery Row

Row sprint 15 seconds @near max effort
row 45 seconds easy
x15
+
Assault bike 10 min easy cool down

*Coach’s note:
This interval session is designed to train the endurance of your high power rowing to help in a workout where you may get into/out of the rower many times (like 19.1) and have to accelerate into your working pace. For the 15 second intervals go as fast as you can while maintaining your normal stroke and stroke per minute pace, then immediately drop into a recovery row pace with the same stroke per minutes for 45 seconds. Your goal here is to sustain your sprint pace throughout the intervals. The assault bike is just an easy cool down.

Additional Sanctional Volume: Trail Biking

Outdoor mountain bike tech work 60 min

*Coach’s note:
Find a trail system and get some exposure on a mountain bike. If you find some places to get off and run the bike to simulate a cyclocross style workout that would be great as well. Focus here should be heart rate @60-80% max heart rate just working turning skills, braking skills, bike handling, and getting more confident being on a mountain bike.


SCALED

Part 1: Strict MU Strength

A. False grip passive hangs; amsap x3; rest 60 sec
B1. False grip ring to chest isometric hold; 20 seconds x3; rest as needed
B2. False grip ring rows; amrap unbroken x3; rest as needed
B3. Ring support hold; amsap x3; rest as needed
B4. Parallete deficit push ups; 10 reps AFAP x3; rest as needed

Part 2: BB strength

A. Snatch; accumulate 2-3 singles @80+% 1rm; rest as needed
B. Clean and jerk; accumulate 2-3 singles @80+% 1rm; rest as needed
C. Back squat; 3x3; rest as needed

Part 3: Sprint Recovery Row

Row sprint 15 seconds @near max effort
row 45 seconds easy
x10
+
Assault bike 5 min easy cool down