Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog –> Run
High Knees
Shuffle
Grape Vines
Tumbling
Etc…
II. Mobility
Impact/Focus: KB Swing & KB Snatch
After a review of technique for the movements work through the following work/rest intervals completing each task in as few broken sets as possible; challenging weight selections should reflect current proficiency with the KB American Swing and the KB Snatch.
5 Rounds of
1:00 work x 1:00 Rest
15 x KB Snatch (10R/10L)
or
25 x American KB Swings
Notes: If the workload is not completed within the minute of time allotted the athlete should take their rest time before adjusting weights or working set/rep volume as may be appropriate. 32/24kg would be considered Rx’d weight for this training evolution. Get some, freaks.
Post scores to comments.
“Mocha Ace”
Complete for time
5-4-3-2-1 reps of
Handstand Push-ups
Pistol (R)
Pistol (L)
Rest 1:00, Then…
10-8-6-4-2 reps of
Plyo/Clapping Push-ups
Squat Jumps
Rest 1:00, Then…
5-4-3-2-1 reps of
Burpees
Lunges (Right)
Lunges (Left)
Notes: Squat jumps begin with a full ROM air squat that finishes with a jump to touch wallball targets or rig. Lunges are stationary.
Post scores to comments.
Skill Development
4-6 sets of +-10 repetitions x Toes-2-Bar, emphasizing one of the following:
I. Strength/Stamina development emphasized through strict repetitions.
II. Endurance/Coordination development needs to incorporate practice for skill proficiency regarding the Kipping (competition style).
“KB Snatch” : 16kg – next time 20kg
“Mocha Ace” : 3:20/3:40/2:32
Modified as follows: SBs on GHD x 2; Pistol Assist on Rig – others Rx.
“Skill Development” : did that.