April 30, 2020 – Competition

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, complete the following…

Six sets for max reps of:
30 Seconds of Back Pack Ground to Overhead
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of Bodyweight Get-Ups

Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of Goblet Squat
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of 5 Smurf Jacks + 5 Air Squats
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of Mountain Climbers
Rest 15 seconds

followed by….

Six sets of:
30 Seconds of Hollow Hold or Sit Ups
Rest 15 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
The intention of today’s session is to work on pushing through the burn. There are a lot of short effort intervals in this work, but these movements have been chose to ensure that you will not fail a repetition. This will allow you to consistently make the decision to lean into the burn you are experiencing and give it your full effort. Stay focused on the movement you’re doing; do not think ahead and worry about what’s next, just stay locked in on good movement quality and solid effort. Trust us…you’ll be fine.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, complete the following…

Six sets for max reps of:
30 Seconds of Alternating Dumbbell Snatches
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of Bodyweight Get-Ups
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of Goblet Squat
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of 5 Smurf Jacks + 5 Air Squats
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of Mountain Climbers
Rest 15 seconds

followed by….

Six sets of:
30 Seconds of Hollow Hold or Sit Ups
Rest 15 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
The intention of today’s session is to work on pushing through the burn. There are a lot of short effort intervals in this work, but these movements have been chose to ensure that you will not fail a repetition. This will allow you to consistently make the decision to lean into the burn you are experiencing and give it your full effort. Stay focused on the movement you’re doing; do not think ahead and worry about what’s next, just stay locked in on good movement quality and solid effort. Trust us…you’ll be fine.

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 Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds

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:
25-Meter Long Streamline – try to take your first stroke at the flags and complete a flip turn at the end
Rest 15-20 seconds

III.
Main Set – Pace Work
Pick the times according to what you can achieve. On the 50’s you should get 5 seconds of rest, no more, and moving at 80% effort. The last two 50’s you will get 1-2 seconds of rest. You need to set the pace with the 25’s so make sure you touch the wall at the right time for the pace you pick. DO NOT SPRINT THE 25’s they are to give you a sense of how to pace yourself. Most beginners always start too fast and then die as the set progresses.

Three rounds of:
Every 30 seconds, for 1 minute (2 sets):
Swim 25 Meters – count your strokes and establish your for the set; you should be touching the wall at the following times for each respective pace:
14-15 (35 for a 50)
16-17 (40 for a 50)
18-19 (45 for a 50)
20-22 (50 for a 50)
24-25 (55 for a 50)
26-27 (1:00 for a 50)

Two sets of:
Swim 50 Meters
on the 35/40/45/50/55/60

Two sets of:
Swim 100 Meters
on the 1:10/1:20/1:30/1:40/1:50/2:00

Two sets of:
Swim 50 Meters
on the 30/35/40/45/50/55

No rest, go directly into the next round – use the 25’s to re-stablish breath control and your pace.. if you must rest – rest only until you catch your breath. You shouldn’t have to rest if you picked the right pace.

Warm Down

Practice some streamlines and flip turns if you have time.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.