Tuesday 7-30-19


Part 1: Plyo’s

A. Rebounding box Jumps; 15 reps x3; rest as needed
B. Rebounding lateral box jumps; 10 reps x4; rest as needed
C. Single leg box jumps; 5 reps on each leg forward, lateral, and medial x2; rest as needed bw sets
D. Rocket jumps; 5 reps x3; rest as needed

Part 2: Rowing

On the 3 min for 10 sets
Row 500m

Part 3: Burpees

10 burpees to 6" reach
rest 1 min
10 bar facing burpees
rest 1 min
x6 sets


SCALED

Part 1: Plyo’s

A. Box Jumps (step down); 15 reps x3; rest as needed
B. Lateral box jumps (step down); 10 reps x4; rest as needed

Part 2: Rowing

On the 3 min for 6 sets
Row 500m

Part 3: Burpees

10 burpees to 6" reach
rest 1 min
10 bar facing burpees
rest 1 min
x4 sets


ADDITIONAL SANCTIONAL VOLUME

Part 4: Strongman/KB Capacity

2 min max reps two arm KB snatch 53/35#
rest 1 min
2 min max reps two arm KB clean and jerk 53/35#
rest 1 min
2 min max reps two arm DB power snatch 50/35#
rest 1 min
2 min max reps sandbag over shoulder 150/100#

Part 5: Trail Running

Outdoor trail running with weighted vest 20-40 min @130-150bpm heart rate


Coaches Notes

Part 1:

The goal of this part is to improve your jumping ability and overall athletic ability when it comes to plyometrics. Rebounding jumping is a lot of forces on the ankles and achilles tendons so ensure that you are using box heights that are appropriate for your skill level with jumping. A lower box with a faster rebound off the ground is going to give you a better training stimulus than trying to use a prescribed box height. For a lower jump, you can use plates instead of a box.

Part 2:

These rowing intervals are designed to help you improve your tolerance of hard rowing. Because you row a 500 on every 3 minute interval, you are not going to have time to fully recover. So, your goal with the session is to pace this appropriately so that you have the fastest average pace. If you have a dramatic fall off, then you went out too aggressively.

Part 3:

The structure of these burpees is to help you build volume of the movement while still allowing them to be fast. Since you have a 1 minute rest between every ten reps it should allow you to move faster than if you were doing 120 reps for time. After 5k of rowing you will likely be quite fatigued so do your best to focus on moving quickly even though you are tired from the session.

Part 4

The goal here is to get the maximal number of reps in each of the intervals and work on the efficiency of the movements. These implements are ones that are not commonly tested in qualifiers, but may come up at an in person competition so focus on making yourself move smooth and efficienty to find your threshold of performance with more novel implements.

Part 5

Keep the intensity of this session more on the lower end while you try to build volume of trail running and learn how to breathe with the vest compressing your rib cage. The preference would be to get out in nature, get some sun, not listen to music, and pay attention to your footwork/breathing. A lot of running in the sport is done on treadmills or pavement, but competitions like the Iceland Sanctional have had different surface running.