Wednesday 9.25.19


Part 1: Lift

A. Squat snatch; 3-5 doubles @75+% 1rm; rest as needed
B. Squat clean and jerk; 3-5 doubles @75+% 1rm; rest as needed
C. Front squat; 3x3; rest as needed

* Coach’s note:
This is session built off the progressions we have worked the last three weeks in the training program. This week though we pushed the working sets to doubles and changed the back squats to front squats. Try to keep your loads for doubles as close as you can to the sinlges you hit in this same format.


Part 2: Squatty Pully Couplets

5 min amrap:
21-15-9
Wall balls
CTB pull ups
rest 10 min
10 min amrap:
10 thrusters 135/95#
5 muscle ups

* Coach’s note:
Squatting and upper body pulling couplets are common in the open. Here is an opportunity to test your ability levels. With 5 minutes rest this should be enough to help you recover a bit from the chest to bars. But, this will likely impact your muscle up ability so be prepared for it to be a little more difficult to accumulate reps and maintain your positions in this format.

Part 3: L-sit & Movement Maintenance

A. L-sit; accumulate 20 sets of 10 sec hold
B. Prone scorpion; 5 slow controlled reps in both directions
C1. Single leg RDL; 8-10x2; rest as needed
C2. Hip airplanes; 3 slow controlled reps x2; rest as needed
C3. Short hamstring isometric; 15 seconds x2; rest as needed
C4. Slider reverse lunge to maximum end range 3 reps x2/side; rest as needed

*Coach’s note:
L-sits: Focus here is on building some capacity of shorter duration isometrics. In the event something like an L-sit is in the testing body, I want you to have some experience with doing competitive style intervals. If your max L-sit is not above 20 seconds considering shortening the length of your intervals.
The rest of the session is movement work. Try to maintain your balance, your positions, and work on the strength of your hips.

Additional Sanctional Volume: Gymnastics and Grunt

A. Ring hspu tech work 10-15 min
B. Parallete hspu; 30 for time
C. GHD sit ups; 30 reps for time x3; rest 4 min actively bw sets @easy pace on ski erg
+
Heavy prowler push;
20 seconds @100% effort
rest 2:40
x5

*Coach’s note:
Ring hspu: try to keep your positions as tight as possible. The standards on these have been very lax/inconsistent when they were at the games, but do your best to maintain a bodyline that is tighter than the standards would be so you can do them comfortably.
Parallete hspu: Refine your technique, movement speed, and confidence with the paralletes. Get the best score you can which will likely be (for most sanctional athletes) one bigger set and then small sets chipped away with quick breaks.
GHD/Ski: Work your movement speed here and be at a the fastest rcovery pace you can sustain on the ski erg to maintain your GHD intensity.
Prowlers: Send it. This should be tough but your goal is to get the same distance covered in all intervals from 1 to 5.


SCALED

Part 1: Lift

A. Squat snatch; 2-3 doubles @75+% 1rm; rest 90 sec
B. Squat clean and jerk; 2-3 doubles @75+% 1rm; rest 90 sec
C. Front squat; 3x3; rest 90 sec

Part 2: Squatty Pully Couplets

5 min amrap:
21-15-9
Wall balls
CTB pull ups
rest 10 min
10 min amrap:
10 thrusters 135/95#
5 muscle ups
(* Sub options: 5 strict pull ups + 5 ring push ups)

Part 3: L-sit & Movement Maintenance

A. L-sit; accumulate 5-10 sets of 10 sec hold
B. Prone scorpion; 5 slow controlled reps in both directions
C1. Hip airplanes; 3 slow controlled reps x2; rest as needed
C2. Short hamstring isometric; 15 seconds x2; rest as needed
C3. Slider reverse lunge to maximum end range 3 reps x2/side; rest as needed