Friday Workout

Another speed and technique oriented pre-meet workout, nothing too crazy. Because it will not take long we are really gonna get after some mobility work afterwards.

Tomorrow's Workout:

Dynamic Olympic Lifts- 10x1 at 75% of both lifts, rest ~:45 between lifts

then

Interval met-con that will be individualized based on your specific needs.
Expect some of the following movements- light deadlifts, sled pulls, GHD work, hollow rocks, box jumps

then

Mobility work-
At least one shoulder mobilization
Thoracic mobility on the foam roller
At least one mobilization for both hip flexion/extension

Thursday's Workout

Tomorrow's Workout:

Bench- progression or Wendler week 3

then

3 rounds:
15 dumbbell cleans
10 pullups

Rest Day Video and Shoulder Stuff

It's that part of the season again. The time when your get-up-and-go starts to drop a little, soreness and tightness ramp up, and shoulder start hurting. Kelly Starrett's Mobility Wod (mobilitywod.com) is a great resource for addressing flexibility and recovery issues. Browse through it and find some videos that address your needs. If your shoulders feel tender, be smart about it- rest it, ice it, and find an MWod. If your shoulders don't hurt, be proactive- work on some MWod shoulder stuff for preventative measures.  Below is a video thats a pretty good place to start.

Tuesday Workout

Tomorrow's Workout:

Snatch-grip deadlift- heavy triple

then

Three 5:00 rounds of:
500m row
Run 3 laps around Nelson
Max burpees
rest 3:00 between rounds

Monday Workout

With the championship season quickly approaching now is the time to get into the habit of doing the little things right outside of the pool and the gym.
-SLEEP: it is absolutely crucial for recovery. Shoot for a minimum of 7 hours.
-Eat Right: Limit your desert and junk food consumption. Make sure you are consuming enough protein and that you are making good carbohydrate choices both in terms of portioning (mostly post-workout) and quality (Fruits, vegetables, dairy). Be liberal with your fat consumption.
-Foam roll: Try to do it at least once a day.
-School: Do your homework on time so you can get everything else done.

Tomorrow's Workout:
Back Squat- 3x5, 5x5, or Wendler

then

4 rounds:
10 pushpress
20 kb swings
30 double-unders

Game Day

Time to dance at Hamilton.



make beautiful music

Friday Workout

We're going to work some speed and quality power output in preparation for the meet- dynamic oly lifts and some fast interval work.

Tomorrow's Workout
Snatch 12x1 at 70% rest :30
Clean, same as above

then

3 rounds of :15 on :45 off:
Push press 95#
Kipping knees to elbows
Light good mornings- don't rush these, stay controlled