April 19, 2022

Tuesday, April 19:

Plyometric Work

4 RFQ: Lateral Skaters and Lateral Skater + Bounds

4 rounds for quality of:

6 Lateral Skaters (hold)

3 L/3 R Lateral Skaters (bounce and hold)

2 L/2 R Lateral Skater + Bounds

Rest as needed between rounds. We will be building into more lateral work and touching on these more consistently over the final 4-5 weeks of this cycle, so here is the first time working on lateral agility and plyometric work.

"Fear Inoculum"

FT: 400 m, Snatches, Ring Muscle-ups, and 2 more

For time:

Run, 400 m

15 Snatches, 135/95 lbs

Run, 400 m

20 Ring Muscle-ups

Run, 400 m

30 Clean & Jerks, 135/95 lbs

Run, 400 m

40 Toes-to-bars

Run, 400 m

Time domain: 18-25 mins

Time cap: 25 mins

The snatches and clean and jerks can be power or squat today. Ideally we are thinking power, but if some want to squat those reps today that is totally within the realm. The workout is meant to be a challenging chipper centered around barbell conditioning and gymnastics stamina/skill conditioning. We are looking for athletes to need to pace this a bit in order to get through each piece as the global effect of all these movements together will create a greater and greater challenge as the workout goes on. Stay at around your 5 km pace on the run (85-88%) in order to stay fast while still leaving reserve in the tank to work on the higher skill movements.

L2:

Run, 400 m

15 Snatches, 95/65 lbs

Run, 400 m

20 Strict Pull-ups

20 Strict Ring Dips

Run, 400 m

30 Clean & Jerks, 95/65 lbs

Run, 400 m

40 Knees-to-elbows

Run, 400 m

L1:

Run, 400 m

15 Hang Power Snatches, pick load

Run, 400 m

20 Banded Strict Pull-ups

20 Push-ups

Run, 400 m

30 Hang Power Clean & Press, pick load

Run, 400 m

40 AbMat Sit-ups

Run, 400 m