Thursday, August 20th 2020
WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

STRENGTH
5×5 decline push-ups

See video below for demo, but it’s a push-up with your feet elevated. Start off with 4 inches to 12 inches and if you can do them with relatively perfect form, you can increase the height gradually. If you cannot do 5×5 regular push-ups with perfect form, do 5×5 incline push-ups (your hands are elevated instead of your feet). Decrease height gradually across each set until it becomes challenging.

3×8/8 pistol squat negatives, 3-5 seconds down

See video below for demo. If you can’t do negatives unsupported, hold on to a stable object like a doorframe/post to balance.

CONDITIONING
8:00 AMRAP
10 burpee over object
10 push-ups
10 leg raises over object
10 alt v-ups

AMRAP = “as many rounds as possible”. Keep a steady pace but push yourselves! Burpees over object is what we did on monday during drylands: Doing a burpee than jumping over an object. Leg raises over object might be a new movement for you, see the video below for a demo.

ACCESSORY
Walk/run for 15:00
8 sets, 0:20 on, 0:10 rest
Hollow hold

Easy pace, walk as needed but try to stay moving for the whole 20:00 whether it’s running or walking.

COOLDOWN
Stretch for 10 minutes, especially calves, hamstrings, quads, glutes/hips

HELPFUL LINKS
Decline Push-ups
https://www.youtube.com/watch?v=s8HvKGx0-CQ

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

Pistol Negatives
https://www.youtube.com/watch?v=UigjlJxCBhE
Burpees over Object
https://www.youtube.com/watch?v=f1j2jK-uk_M

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8

Leg Raise over Object
https://www.youtube.com/watch?v=EvleorZT7wU

Alternating V-ups
https://www.youtube.com/watch?v=tOI3r8VWMTM

Tuesday, August 18th 2020

Sorry for the late post… :(
- Coach Max

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

3 sets (still warm-up, rest as needed)
5 squats
5 jump squats
5 lunges
5 jumping lunges

CONDITIONING
“Super Legs”
4 Rounds for Time:
20 air squats
20 alt. lunges
20 alt. jumping lunges
10 jump squats

This is high volume for your legs: 270 total reps! If you have not been doing workouts like this on your non-swim days, scale to 3 rounds. See links below for movement demos.

ACCESSORY
5 sets of push-ups

Same number of reps across all five sets (ex. 5×5, 5×10, 5×15, etc.) and at least 5×5. Your form MUST be correct (elbows around 45 degrees, all the way up & all the way down to the ground. Do incline push-ups if you cannot do regular ones.) Try military/tricep push-ups if you have not done them recently.

COOLDOWN
Stretch for 10 minutes, especially calves, hamstrings, quads, glutes/hips

HELPFUL LINKS
Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Lunges
https://www.youtube.com/watch?v=hz8peHvkAdk
(doesn’t matter where your hands/arms are)

Jumping Lunges
https://www.youtube.com/watch?v=6SFgE2_og_s

Jumping Squats
(not for height, your feet just need to leave the ground)
https://www.youtube.com/watch?v=jnNX4BywuuU

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

Military Push-up Demo
https://www.youtube.com/watch?v=chX1e2hT60M

Tuesday, August 11th 2020

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

2:00 easy jog

RUNNING
10 sets:
Run for 1:30 (BA pace)
Rest for 1:30 between sets

“BA Pace” = best average pace, meaning try to run at roughly the same pace/effort for all 10 sets.

CONDITIONING
10 Rounds for Time:
10 object swings (or KB swings)
10 burpees over object
30 jumping jacks

Just like our other conditioning workouts, try to keep a steady pace and stay moving. Rest as needed during the workout, but try to keep your breaks short. Take steady, deep breaths. Focus on using your glutes and hips on the object swings. See videos below for demos.

COOLDOWN
Stretch for 10-20 minutes

HELPFUL LINKS
Object Swings
https://www.youtube.com/watch?v=Jqy3ja8ybBA

Burpees over Object
https://www.youtube.com/watch?v=f1j2jK-uk_M

A special thank you to Coach Elizabeth for organizing GMAC’s 1st summer time trails. Results attached and pictures posted! We experienced a lot of fast swimming and smiling faces during our duck filled event.

Tuesday, August 4th 2020

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

ACCESSORY WORK
4 sets:
20 backpack shoulder press

Rest 1-2 minutes between sets
Use a lighter weight in your backpack. You should be able to do all 20 reps without stopping, but it should be challenging.
You can also use a kettlebell or dumbbell (a weight), and either do both arms for 20 or do 20 on each arm.

4 sets:
6 glute bridges
6 single-leg glute bridges (L)
6 single-leg glute bridges®
For all reps, hold at the top of each rep for 2 seconds.

Rest 1-2 minutes between sets

5 sets:
5 inchworms (push-up optional)
20 second plank
10 plank up-downs
5 inchworms

Rest 1-2 minutes between sets

COOLDOWN
Stretch for 10-20 minutes

HELPFUL LINKS
Backpack Shoulder Press
https://www.youtube.com/watch?v=BjznPLR-mlY

Single Leg Glute Bridges
https://www.youtube.com/watch?v=afwCk8f-Uwg

Plank Up-Downs
https://www.youtube.com/watch?v=CS_jUtll3nw