Wednesday 01-29-20 S

Tuesday, January 28, 2020

Warm Up: 

Early Birds....
Foam Roll- Legs Front & Back
+
Wall Wrist Walks x 30 secs
Wall Lat Stretch x 30 secs
Wall Facing Prisoner Squats x 30 secs
Plank Holds x 30 secs
Down Dog x 30 secs
Plank Walk Outs x 30 secs
Runners Lunge x 30 secs per 
Row or Run x 200ms 
+
Grab BB/Skill...
1st: Modified Rope Climbs
- Floor Lying 
- Using Box to practice Foot Wrap
- Advanced Practice 1-2 Efficient Rope Climbs
2nd: Practice Barbell Complex: 3 HPC + 2 FS + 1 PJ 
3rd:  Review Russian Twist 

Strength/Skill:
12 Minutes @ Walking Pace:  

1 Rope Climb or 3/2 Muscle Ups or 5 Kipping Pull-Ups    
3 HPC + 2 FS + 1 Push Jerk @ 50-60% of your 1rm Jerk

- stay lighter and focus on a perfect push jerk  
20 Med-Ball Weighted Russian Twist
+
3 Mins Rest 
+
Workout:
Teams of 2:
15 Min AMRAP of:

100m Row 
10 BB Hang Power Cleans
10 BB Front Squats   
10 BB Push Press

- Focus on moving well and not fast 

 

R1: 100ms + 10s of each movement/5 per athlete 
R2: 200ms + 20s of each movement/10 per athlete
R3: 300ms + 30s of each movement/15 per athlete 
R4: 400ms + 40s of each movement/20 per athlete 

L1: Dumbbells & Partner Run instead
L2: BB & 75/55 
L3: BB & 95/65 

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