Morning Rehearsal and Activation Session
A.
15-20 minutes of light aerobic work. Get your body moving and blood flowing.

B.
Two rounds for time at 95-100%:
9 Thrusters (95/65 lbs)
35 Double Unders

Rest until fully recovered, and then…

Two rounds for time at 95-100%:
9 Thrusters (95/65 lbs)
35 Double Unders

Note not only your times for both of these, but also your perceived rate of exertion. Remember you will accumulate 10 rounds of this, so if you’re more gassed from one than the other,

Active Recovery Swimming Day
Program Courtesy of Heidi Fearon
A.
For the next 5 weeks Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let those three things be your mantra,

Primary Strength Session
A.
Five sets of:
Strict Dumbbell Z-Press x 6-8 reps @ 2111
(use 3-5% more weight as was used last week)
Rest as needed

B.
Four sets of:
Banded Leg Curls x 15 reps @ 4020
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Banded Side Lying Leg Raises x 15 reps @ 2020
Rest as needed

C.
Four sets for times of:
Strict Handstand Push-Ups to 4″/2″ Deficit*
Tempo Ring Dips @ 2111*
Tempo Push-Ups @ 2111*
Rest 2 minutes

*Perform as many reps as you were able to perform last week in the 30 seconds for max reps.

Primary Strength Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk

*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 83%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 87%
*Set 8 – 1 rep @ 89%
*Set 9 – 1 rep @ 90+%
*Set 10 –

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:
(1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.