WARM UP
1 mile run
SKILL
Accumulate the following, can partition/rest as needed, L2 add weight (25/15 lbs plate)
-2 min hollow hold (L2 – hold plate in hands overhead)
-2 min low plank (L2 – plate on back)
-2 min high plank (L2 – plate on back)
-2 min Superman (L2 – hold plate in hands overhead)
WORKOUT OF THE DAY
6×75 yd swim (45 strokes for Folsom) 30 seconds rest after each – pool/lake athletes must turn before touching wall/sand (cannot touch wall/sand during the 75 swim)
L2 – during the 30 seconds rest between swims, flutter kick on sand/pool deck
ROCKLIN/WHITNEY/SACRAMENTO:
6 rounds for time:
5 strict pull ups (add band if needed)
300m row
L2: pull ups with 25/15# DB between legs
Coaches notes week 4:
Goal of this week is to build core endurance in the skill and build swim endurance with little rest in the WOD. Athletes should pick a pace they can maintain for the entire 75 without a major drop off.
Dryland athletes will also have a core focus this week with pulling endurance in the WOD. They pick a pace on the row that allows them to attempt unbroken sets on the PUs.