June 2019

Monday 6-24-19

If you haven’t seen the video above, watch it to hear the changes coming to the DSGN next week.



OPEN ATHLETE


A. Single arm DB squat snatch; 10 alt'ing reps x3; rest 1 min
B. Power snatch x1/hang power snatch x1/hang squat snatch x1 - 1 complex on the min for 10 min @moderate load
C. Front squat x3/push jerk x2/split jerk x1; rest 2 min x5 complexes
D1. Back squat; 3x3 @80%; rest 20 sec
D2. Thrusters; 6, 6, 6; rest 20 sec
D3. Two arm DB hang squat cleans; 12, 12, 12; rest as needed to recovery


SANCTIONAL ATHLETE

AM
A. Single arm DB squat snatch; 10 alt'ing reps x3; rest 1 min
B. Power snatch x1/hang power snatch x1/hang squat snatch x1 - 1 complex on the min for 10 min @moderate load
C. Front squat x3/push jerk x2/split jerk x1; rest 2 min x5 complexes
D1. Back squat; 3x3 @80%; rest 20 sec
D2. Thrusters; 6, 6, 6; rest 20 sec
D3. Two arm DB hang squat cleans; 12, 12, 12; rest as needed to recovery

PM
Open Water Swim
(1) Go through the entire dryland swim prep routine before beginning
(2) Warm-up hips for the mixed Run / Swim portions

Warm-up
800m Run @ warm-up effort
200m Open Water Swim @ cruise effort
+
200m Open Water swim - focus on SIGHTING (sight every 10-12 strokes, this is more frequent then you normally would)
Rest to recovery
200m Open Water swim - extend your SIGHTING to every 16-20 strokes
Rest to recovery
+
For time:
400m Run
400m Open Water Swim
400m Run

Option for no-open water
10 x 50 / 30sec rest - GOLF
+
3 Sets, each for time:
100 Kick w/ board
200 Swim
100 Kick w/ board
Rest = 1/2 work b/t sets
+
Backstroke Variance
4 x 75 / rest as needed
-25 x Kick on back w/ hands at sides
-25 x Kick on back w/ hands in "super man" position (11 and 1 o'clock)
-25 x Back Stroke Swim


STRENGTH


A. Single arm DB squat snatch; 10 alt'ing reps x3; rest 1 min
B. Power snatch x1/hang power snatch x1/hang squat snatch x1 - 1 complex on the min for 10 min @moderate load
C. Front squat x3/push jerk x2/split jerk x1; rest 2 min x5 complexes
D1. Back squat; 3x3 @80%; rest 20 sec
D2. Thrusters; 6, 6, 6; rest 20 sec
D3. Two arm DB hang squat cleans; 12, 12, 12; rest as needed to recovery


ENGINE

Assault bike sprint 10 seconds @100%
easy spin 1:20
x6
+
Row sprint 10 seconds @100%
easy row 1:20
x6
+
Row 15 min easy
Assault bike 15 min easy
+
Ski erg/true form practice 10-15 min