May 7, 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.

Every minute, on the minute, for 8 minutes (4 sets) for max reps of:
Station 1 = 30 second Wall Sit + Alternating Lunges
Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 10-15 Push Ups + Front Leaning Rest remainder of time
Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 30 Seconds of Backpack Goatbaggers + 30 seconds of Bent-Over Backpack Rows
Station 2 = Rest

Every minute, on the minute, for 6 minutes (3 sets) for max reps of:
Station 1 = 30 second Hollow Hold + Straight Leg Sit-Ups
Station 2 = Rest

Give yourself a few minutes to recover, and then get outside for a 20 minute jog at an active recovery pace. Keep your effort level such that you can still speak in short sentences.

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:
Today’s intention is to move with proper mechanics and and move a full hour.

The first priority of the EMOM is to make your holds perfect. Make your holds beautiful and perform however many proper reps of the following movement as possible. Do not be concerned with trying to elevate the heart rate really high. Today we are keeping it lower. Getting good reps for 30 minutes and then we will follow it with a run.

On the run, enjoy being outside and think about breathing calmly. Try breathing only throught your nose if you have never tried it before.

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 8 minutes (4 sets) for max reps of:
Station 1 = 30 second Wall Sit + Alternating Lunges
Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 10-15 Push Ups + Front Leaning Rest remainder of time
Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 30 Seconds of Dumbbell Romanian Deadlift + 30 seconds of Double Dumbbell Bent-Over Row
Station 2 = Rest

Every minute, on the minute, for 6 minutes (3 sets) for max reps of:
Station 1 = 30 second Hollow Hold + Straight Leg Sit-Ups
Station 2 = Rest

Give yourself a few minutes to recover, and then get outside for a 20 minute jog at an active recovery pace. Keep your effort level such thta you can still speak in short sentences.

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:
Today’s intention is to move with proper mechanics and and move a full hour.

The first priority of the EMOM is to make your holds perfect. Make your holds beautiful and perform however many proper reps of the following movement as possible. Do not be concerned with trying to elevate the heart rate really high. Today we are keeping it lower. Getting good reps for 30 minutes and then we will follow it with a run.

On the run, enjoy being outside and think about breathing calmly. Try breathing only throught your nose if you have never tried it before.

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.
Before today’s session, check out this link for a good tutorial regarding body position and this link on common swimming errors.

Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Followed by…

Four sets of:
25 Meter Kick For Count of 3 and then take 3 arm strokes; repeat for the whole 25. Count of 3 is 1, 1000, 2, 1000, 3, 1000.
Rest 30 seconds between 25 Meter efforts

Followed by…

Four sets of:
25 Meter Catch Up – use fins if necessary
Rest 20 seconds

Main Set
One set of:
25 Meter Stroke Count of 70%
Rest 15 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
100 Meter Maintain Stroke Count of 70%
Rest 30 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
25 Meter Maintain Stroke Count of 70%

Followed by…

Four sets of:
50 Meter Swim @ 70% effort
60 seconds rest
(try to come in at the same time each set)
(take note of your times)

Followed by…

Every Minute on the Minute for 8 Minutes:
25 Meter Swim
(The focus of these 25 meters is to tucked your chin and rotate your head to breath; one goggle in the water, one goggle out.)

Cool Down
100 Meters – Drill of Your Choice

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.