A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 20 reps
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-12 reps @ 21X0
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Dumbbell Push Presses
20 Alternating Single-Arm Dumbbell Snatches

Active Recovery Swimming Day
Program Courtesy of Heidi Fearon
A.
For the next 2 weeks as our athletes are preparing for Regionals, 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.

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Against a two-minute running clock, complete:
10 Dumbbell Ground to Overhead
10 Box Step-Ups
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of four sets.