9/18 - Cyclopse

Skills: I suck at jump rope. I find it a stupid waste of my time, but only because I am bad at it and tend ot get frustrated easily. For the next few weeks I will be throwing in some jump rope drills to get you on your way to double under promised land. Short little workouts should take less than 5 minutes each.

Workout 1
Basic Bounce Step
Jump over rope 10 times and then stop
Reps: 10
Sets: 5
Rest: 60 sec or
less between sets

Workout 2
Alternate Foot
Step
Count right foot
only and multiply
by 2.
Reps: 5
Sets: 5
Rest: 60 seconds
or less



AM - Crossfit

Goals: Core strength/ muscular endurance. As the WOD is very core intensive we can work more whole body lifts as a strength component. Also we have been working legs pretty hard this week and out hands should be recovering from the onslaught of bodyweight trial by fire last week. We will again be cleaning from the hang position as you get 80% of the benefit of a full clean without starting to cause the problems that are associated with going from the ground. Some college programs have their athletes clean for all 4 years from this position.


Tips: Weigh yourself daily at about the same time. If your goal is to loose weight make sure that you are not sheding more than about a pound a week. too much weight loss will result in a strength loss and we want to keep that to a minimum. If you are trying to gain weight we are looking to gain about .25 lbs a week. that will ensure that the weight is more muscle and not water weight.


Warmup:
20 PVC Pass through
20 PVC arm circles
Bergner warmup
(http://www.youtube.com/watch?v=67oV26VJUzo)

Strength: 1-1-1-1-1-1-1 Hang Power Clean

MetCON:

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions


PM Swim-

Notes: SeaBest will only be appearing once a week from here on out, but the distances swam will be getting bigger. We ill have two more traditional swim workouts M W, but unfortunately they will not get posted until after 9 at night. If you wish to follow the swim program just defer your swimming days till the next day.

Warmup: 300 yards backstroke

Phase 1:
5 x
(
{100 free/10 pushups} on 2:30
{100 IM/10 pushups} on 3:00
}

Phase 2:

Aquajob 30 minutes. Hands open to increase resistance on arms.


Phase 3:

3 rounds vertical kick drills hand position (side/out of water/on head)
{
:30/:30 Flutter
:30/:30 Dolphin
:30/1:00 Scull
}

2 rounds vertical kick hands at (side/out of water)
{
1:00/:30 Flutter
1:00/:30 Dolphin
1:00/:30 Scull

}

Phase 4:
10 x
{
150 fin with mask
10 get outs

}


Happy training.