Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
“Electron Clouds”
For time
Row 1000m
21 x Handstand Push-ups
21 x Toes-to-bar
Row 500m
15 x Handstand Push-ups
15 x Toes-to-bar
Row 250m
9 x Handstand Push-ups
9 x Toes-to-bar
Post scores to comments.
Skill Development: Striving for Virtuosity
5 Rounds for quality of
3-5 reps x Paralette Shoot Through’s
Rest :20-:30 seconds before each quality effort set
After completing the Shoot Through’s accumulate 1:30 of L-sit hold on rings or support bumpers/paralettes/dumbbells.
Notes: The shoot through drill uses paralettes or bumpers stacked at 12-18” off the floor. The movement begins in the plank position with a forward lean to elevation with arms locked out on the support items. The athlete maintains locked out arms and active shoulders as they tuck their knees to the chest and swing through to shoot the legs out forward of the support blocks as far as safe range of motion permits. Tucking knees to chest and swinging back to the plank position with rigid core and body position completes the repetition. Consider rx+ efforts to include the push-up and dip components of the “Paralette Shoot Through” movement as seen in the following video demonstration link found HERE.
Get some, freaks!
“Electron Clouds” (Modified) – 18:09 (20# DB Push Press/GHDs)
15:15 Rx.
Skill development: Rx+ movements but on bumper stack; 5×3.
Electron Clouds: 24:01 (25# DB strict presses)
Skill Development: 5×3 Rx+ movements on a bumper stack
“Electron Clouds”: 38:?? (1 Ab Mat HSPU…added 10# plate for last round / Toe-2-Pole to save my hands for Team Series)