Paddle practice:

Things to Remember from last practice:

1) The person in the front sets the cadance and acts as the motor
2) The person in the back is responsible for matching his/her partner's cadance and steering
3) Use three points of contact when entering and exiting the boat.
4) Make sure your pdf is zipped and buckled. If you can pull it up around your ears, it's too loose.
5) No dragging the Sevys... this is likely to result in a boat with a hole in it.
6) When paddling, rotate your torso instead of using your arms. Doing so is much more efficient.

Adventure Racing Run Practice:


B-I-N-G-O

"Helen"
3 Rounds for time:
400m run
21 Kettlebell swings 1.5/1 pd
12 pull ups

MOUNTAIN BIKE PRACTICE

This practice will cover
1. Mandatory Gear Checks
2. Review last session & discuss efficient peddling
3. Cornering: Flat, Berms, Crank turns, Switchbacks
4. Cornering Drills on set course
5. Drop offs
6. Obstacle / root clearance
7. Drill drop off, obstacles
8. Putting it all together on defined route / course
10. Core / Strength training & Stretching

Warm up 50% effort

• 2 x 100m Freestyle Swim (Kick every 4th 25m), rest 0:20 / 100m
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Build up 60% effort

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
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Core 70% effort

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
• 6 x 50m Breaststroke Swim, rest 0:15 / 50m
• 6 x 50m Freestyle Bilateral Breathing, rest 0:15 / 50m
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Warm down 50% effort

• 4 x 25m Freestyle Easy, rest 0:10 / 25m
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m

Kayak Practice with Houston AR

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Dri Fire Pistol

Wam Up
Foam Roll
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6-Way BB Complex:
6x Snatch +
6x OHS +
6x Back Squat +
6x Good Morning +
6x Bent Row +
6x Deadlift
Two sets @ 75#, Two sets @ 95#

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Cool Down

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Dri-Fire

Navigation Practice - Monday 6:30
1) ~5 minutes on what navigation/orienteering is and how the skill is applied to the sport of Adventure Racing

2) ~15 minutes on how to decipher features on a Topographical map

3) ~15 minutes on how to plot UTM coordinates

4) ~1 hour plotting and finding a set of points around Memorial Park.

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After Nav Practice Work Out

Tabata Sprints
Tabata Pushups
Tabata Squats

Foam Roll
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Push Press @ 95-115# +
30 sec Ring Support
10x/30sec, 9x/30sec, 8x/30sec, 7x/30sec, Etc
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3x Seated Rope Pull (10 pulls each)
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4x 30/30 Frog Hop
4x 30/30 Split Jump
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Cool Down

TBD

Starting the first day of my 11 week adventure race training program. I'll have to feel how this is going to fit in with my current workouts.

I will post the workout and results.

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Foam Roll
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2x (6-1) Pull-up Ladder on Rings
2x (6-1) Hand Stand Push Up Ladder
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15x Bench Press @ 165# +
2:00 minute Row @ 1:50/500m pace +
2:00 minute Rest
Three Rounds
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5 minute Intermission
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12x Bench Press @ 165# +
2:00 minute row @ 1:50/500m pace +
2:00 minute Rest
Three Rounds
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5 minute Intermission
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10x Bench Press @ 165# +
25x Burpee +
2:00 minute Rest
Three Rounds
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5 minute Intermission
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2x (6-1) Pull-up Ladder on Rings
2x (6-1) Hand Stand Push Up Ladder

Pull up ladder + 30sec Ring Hold

10-1

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Tail Gate Box Jump Ladder
1-10-1

If time Dri-Fire

SWIM WOD
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Warm up
2 x 100m Freestyle Swim (kick every 4th 25m), rest 0:20 / 100m

Build up
4 x 25m Backstroke Swim, rest 0:10 / 25m
4 x 25m Freestyle Swim, rest 0:10 / 25m
4 x 25m Backstroke Swim, rest 0:10 / 25m
4 x 25m Backstroke Kick, rest 0:10 / 25m

Core (repeat 2 times)
5 x 100m Freestyle Swim (tempo), rest 0:20 / 100m
Rest 0:30 seconds

Warm down (repeat 2 times)
1 x 50m Freestyle Easy, rest 0:15 / 50m
1 x 50m Breaststroke Easy, rest 0:15 / 50m