Saturday 8-10-19

 

This week’s Throwdown is…


tttTD13
For Time:
Row 500m
21 Clean & Jerk - 115#/85#
21 Chest to Bar Pull-Ups
Row 500m
15 Clean & Jerk - 115#/85#
15 Chest to Bar Pull-Ups
Row 500m
9 Clean & Jerk - 115#/85#
9 Chest to Bar Pull-Ups
Row 500m
*18 min cap

* See video coaches tips, workout evaluation, movement standards.


SCALED

tttTD12 Scaled Version
For Time:
Row 500m
21 Clean & Jerk - 95#/65#
21 Pull-Ups
Row 500m
15 Clean & Jerk - 95#/65#
15 Pull-Ups
Row 500m
9 Clean & Jerk - 95#/65#
9 Pull-Ups
Row 500m
*18 min cap

* See video coaches tips, workout evaluation, movement standards.


Other Scaling Options:

Row: Any cyclical machine would suffice for this portion of the workout. Select a distance or amount of calories that would take between 1:30-2:15 in a fatigued state.
Clean and jerk: We adjusted the load down for the scaled portion. If you are unable to perform the movement you can use double kettlebell russian swings which would be a less complicated motion.
Pull ups: The adjustment to scale here was moving from CTB to normal kipping pull ups. You can also perform strict pull ups (12-9-6), rope climbs (7-5-3), bent over rows, or ring rows.


ADDITIONAL SANCTIONAL TRAINING


Part 2

Outdoor open water tech work 60-120 min
- prone paddle board
- stand up paddle board
- canoe
- kayak
- open water swim

Coach’s Note: We swim at least once every week, but most of those sessions are written in a pool. The sport now has challenging us with paddleboarding at the Games twice and at multiple sanctionals. So, we would like to encourage people to get out in the water and develop their proficiencies on water based crafts. If you don't have access to paddleboarding, the next best priority would be to work on boating or something else that forces you to propel yourself in the water. If you don't have access to that, then open water swim. And finally, if you are in an area without any open water access, get an extra session in the pool this week and develop even more confidence swimming.