Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Row 300 meters @ an easy pace
immediately followed by…
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse x 45 seconds per side
When the running clock reaches 7:00…
Banded Clam Shell Iso Hold x 45 seconds per side
Forward Cross Crawl x 10 reps per side
Fire Hydrant Iso Hold x 45 seconds per side
When the running clock reaches 12:00…
A.
Every 3 minutes, for 6 minutes (two sets):
Single Leg Depth Drops x 5 reps each leg
(set up the box below knee height )
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Depth Drop into Split Stance x 5 reps each leg
B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 24 minutes (12 sets):
Snatch x 1 rep
Build to today’s 1-RM.
Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds
Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(focus on a strong finish at the thigh)
Rest 15-20 seconds
Four sets of:
25 Meter Swim –
A.
Twelve sets of:
Box Squat x 2 reps @ 75% of Current 1-RM Box Squat
Rest 45 seconds
B.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats
Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Jerk x 2 reps @ 80% of 1-RM
D.
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 1-2 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-2 Skin the Cats
Minute 2 – 3-5 Chest-Facing-Wall Handstand Push-Ups
Minute 3 – 4 Ring Flys (Straight arms) + 7 Ring Push-Ups Finishing in Lock out
B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Followed by…