WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
5:00 ski
3 rounds:
10 good mornings
10 push ups
10 meter broad jump
SKILL
FOLSOM/RANCHO:
10 minute flip turn practice
SACRAMENTO/ROCKLIN/WHITNEY:
10 min EMOM
1x barbell Turkish getup, building in weight to heavy for the day. Alternate arms each minute. Can scale to DB if needed.
WORKOUT OF THE DAY
FOLSOM/RANCHO:
‘Swim DT’ from NCC 2022
3 rounds for time
100 yard swim (60 strokes Folsom)
1 round of DB DT (12 DL, 9 hang cleans, 6 S2OH) 50/35 (2xDBs)
SACREMENTO/ROCKLIN/WHITNEY:
For time:
1 rope climb
20 burpee box jump overs
30 cal ski
40 American KB swings
30 cal ski
20 burpee box jump overs
1 rope climb
Rx 24/20”, 53/35#
L2 30/24”, 70/53# and legless
Coaches notes Week 10
For swim skill Pool athletes should attempt full flip turns, lake athletes can practice flips and bobs in the water. Both working on getting comfortable upside down in the water.
Swim WOD is a repeat from 2022 NCC, athletes should push the swim but aim for large or unbroken sets of DT. Dryland is a chipper where athletes should be mindful of grip and pulling endurance under fatigue.