April 16, 2020 – Competition

At Home Workout (No Equipment)

Every minute, on the minute, for 10 minutes:
2 Bodyweight Get Ups
4 Hand-Release Push-Ups
6 Ground to Overhead with Backpack/Object

Immediately followed by…

Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps
12 Mountain Climbers

Immediately followed by…

Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side

Immediately followed by…

Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111

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 Notes:
The intention of today’s session is to work on quality reps and moving better.

All together this is going be 30 minutes of constant movement. Focus on the quality of your movement. Pay attention to how your body moves on the “get ups”. See how strict you can keep your form on the “hand release push ups”. Make sure that you keep your body in the same place and do not rotate during the “alternating object taps”.

One you get to the last two portions this is 100% focused on balance and proper mechanics. There is no need to rush through this. The slower you move, the more you will get out of it

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.

Every minute, on the minute, for 10 minutes:
2 Bodyweight Get Ups
4 Hand-Release Push-Ups
6 Alternating Dumbbell Snatches (50/35 lbs)

Immediately followed by…

Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps From Front Leaning Rest
12 Mountain Climbers

Immediately followed by…

Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side

Immediately followed by…

Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111

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 Notes:
The intention of today’s session is to work on quality reps and moving better.

All together this is going be 30 minutes of constant movement. Focus on the quality of your movement. Pay attention to how your body moves on the “get ups”. See how strict you can keep your form on the “hand release push ups”. Make sure that you keep your body in the same place and do not rotate during the “alternating object taps”.

One you get to the last two portions this is 100% focused on balance and proper mechanics. There is no need to rush through this. The slower you move, the more you will get out of it”

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.

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 – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds

Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)

Challenging Sets
Four sets of:
100 Meter Swim @ 100% effort
Rest 60 seconds (goal is to try to keep the times the same)

Rest 3 minutes

For time:
Swim 200 Meters @ 100% effort
(goal is to be within 10 seconds of doubling your 100 time)

Rest 2 minutes

Four sets of:
Swim 50 Meters @ 100% effort
Rest 30 seconds

Rest 60 seconds

Four sets of:
Swim 25 Meters with Breathing Options Below

Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15-20 seconds between each 25 Meter effort

Cool Down
Four sets of:
Streamlines for Distance

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.