Warm-Up
3 rounds of
5 dolphin push-ups
10 hollow-ups (from prone extended position, raise into hollow body for 1 count, then lower).
Strength (25min time cap)
Push Press – Work up to 1 RM
then,
1 set max reps at 80% of 1RM
Team Met-Con*
21-15-9 of
Row for …
Warm-Up
3 x 20 Jumping Jacks, 5 PVC Pass Thru/Dislocate, 10 PVC OHS+Sotts Press, 10 Lunge & Twist in Place
Basics Group
Prep Sets:
4 x 1 Hang Snatch Extension + 1 Hang Snatch Hi-Pull + 1 Hang Power Snatch
– first set with just the bar…
Warm-Up
Wall to rack Inchworm;
Hamstring walk back;
Wall to rack spider crawl;
Lunge back;
then,
20 supine scorpions;
5 hands to elbow planks;
20 hip bridges; and,
5 rolling split straddles.
Strength
6 Rounds of
5 Tempo Deadlift (1-1-2-1 / up-top-descent-floor),
Warm-Up
2 rounds of
5 squats to bootstrappers
10 push-ups
2 rounds of
5 dolphin push-ups
10 squats
2 rounds of
10 PVC dislocates
10 jump squats
2 x 1 minute Partner PVC shoulder opener stretch each
Strength/Skill
12 min unbroken HSPU Ladder* (add an additional HSPU each …
Warm-Up
1 min Single Skips;
1 min Jump Rope Alt-Feet;
2 x 10 OH Band Pull-Aparts, 10 Hip to Wall, 10 Lunges, 10 Bird-Dog Planks (Bird Dog, but done from the plank position instead of all fours);
100 reps Single Skips
50 reps Jump Rope Alt-Feet
1 x …
Warm-Up
3 x
6 Pause Squats,
12 Reverse Hand Spider Lunges,
12 Scorpion,
6 Alt-T~to~Dive Bomber Push-Ups (3/side)
then,
90sec Partner Bully Stretch
Skill: Pressing Snatch Balance
3 x 3
Strength: OHS
2 x 5 (first set of 5 at final weight used on pressing snatch …
Warm-Up
3 x 10 scap retraction push-ups, 10 Alt. Samson lunges, 10 Superman w/ scap retraction, and 10 hip bridges
Skill – Kipping
– 2 x 5 Hanging scap retractions /15 second hollow hold on floor
– 2 x 3 Hollow & Hold + Arch & Hold;
– …
Warm Up
3 x 5 Dolphin Push-Ups, 10 supine scorpion, 5 in place inchworms, 10 PVC dislocates
Strength: Push Press
– 1×10 (bar);
– 1×5 (light wt);
– 8×3 (up to ~80% of 1RM)
Met-Con
15-12-9 Clapping Push-Ups & Hollow Rocks
Finisher
3 x 15 Band Pull-Aparts …
Sorry to keep you all waiting.
I know, I know – a whole weekend with no posts? What gives!?
To tell the truth, there’s been some internet trouble on the home front, and what with this, that and the other, well, it sorta just …
