Reboot

Thanks for a great season, guys. It's been a blast.
Nationals group, we pick up again on Wednesday morning.
Here are some videos.

Thursday's Workout

Last weight room session of the season. It's been a great year, thanks for everything.
Get ready to dominate at NESCAC's. We've put the work in, it's time to unleash.

Tomorrow's Workout:
Clean and Jerk- work up to a moderately heavy 5x1

then

3-5 rounds:
10 KB swings
rest :30
10 pushups
rest 2:30

Tuesday Workout

Tomorrow's Workout:
Sled drags, alternating between walking and pose-sprinting

then

4-6 rounds:
Two court suicide
10 burpess
Active walking rest 2:00

Monday Workout

Last week in the gym. Time to start paying extra attention to recovery and feeling good.

Tomorrow's Workout:
Snatch- work up to a moderately heavy 5x1

then

3 rounds NFT:
10 good mornings (empty bar)
20 situps
10 pullups

Thursday's Workout

Tomorrow's Workout:

Dynamic Bench- 8x3 70%, rest :45 between sets

then

4 rounds:
10 pushups
Shuttle run 5 lengths of platform-to-vertimax

We'll rotate through this and rest will be whatever the rotation allows.

Tuesday Workout

Tomorrow's Workout:
10-9-8....3-2-1
Deadlift (light)
Box Jump
15 double-unders between each round

Monday Workout

We're still preparing for NESCAC's.
Keep your goals in mind and keep prepping.

Tomorrow's Workout:
Dynamic Squats- 10x2 70%, rest :45 between sets

then

5 rounds:
4 power clean and push jerk, touch and go
8 burpees
8 pullups



Swim Set (PM):

2 rounds:
12 x25 @:45- odds 15m underwater dolphin/evens 3 cycle breakout from a relay dive

2:00 play/drills/recovery

4 x 37.5 from a restart at mid-pool, p100

2:00 play/drills/recovery

Cool Video

Found this video on the Universal Sports site and thought it would be worth posting here.
Any of these movements look familiar?



That's the best swimmer in the world right there and this training isn't too far off what we do.

Thursday Workout

Phone post

Tomorrows Workout:

Speed Bench- 8x3 @65%

Then

5x3- three position snatch