Spikeball training…yes!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Pause Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.
Front Squat 3-3-3-3-3 (23×1 Tempo)
Notes: Explanation of Tempo training can be found HERE.
Post loads to comments.
“Scorecard”
Complete 4 rounds for time of
12 x Chest-2-Bar Pull-ups
12 x Thrusters (95/65)
12 x Box Jumps (24/20)
Post times to comments.
195#.
6:52 Rx.
“Pause Front Squat 23 x 1″ : 135# x 3
“Scorecard” : 18:13 (Pull-Ups/65#/24”)
Pause Front Squat: 100
Scorecard: 20:24 Rx
Pause Front Squat: 175#
“Scorecard”: 15:38 (a couple C2B but mostly regular PU)
Pause Front Squat: 170#
Scorecard: 14:25…super modified, trying to be nice to my shoulder this week.