Warm-up Drills
I. Speed Rope 2:00
II. Dynamic Mobility
II. 2-3 rounds of
7 x Ring Rows
10 x Hollow Rocks
15 x Air Squats
(Wall+Bench Therapy)
III. Mobility
Impact/Focus: Push Press
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push Press.
Push Press x 2-2-2-2-2-2-2
Notes: Utilizing adequate rest between sets, athletes should plan a thought-out approach for navigation of sets/reps; as load increases the intent is to climb through each workload with sound technique and explosive execution.
The Push Press ideo link and movement points of performance found HERE.
Post loads to comments.
Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload of Back Squat.
Back Squat 2-2-2-2-2 (35X1 Tempo)
Notes: Description of the tempo for today’s back squats can be explained further HERE.
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Skill Development WOD: Double-under Ladder
Complete the following work/rest intervals for Double-unders.
50 x Double-unders
Rest time to complete
35 x Double-unders
Rest time to complete
20 x Double-unders
Rest time to complete
35 x Double-unders
Rest time to complete
50 x Double-unders
Notes: After each round has been completed, rest the exact amount of time it took to complete before moving into the subsequent workload. Scaling for single-unders for today will be 2:1.
Post total working time for all five sets to comments.
“Push Press 2s”: 125#
“Back Squats 35X1 2s”: 115#
Single Under Ladder”: 2:23