I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: MedBall Cleans-to-Wallball & Reverse Burpees
Every minute on the minute x 14:00 total, athletes will alternate between the two tasks shown below.
1-2-3-4-5-6-7 reps x Medicine Ball Clean to Wallball (20/14lbs)
1-2-3-4-5-6-7 reps x Reverse Burpees
Notes: The first minute of each movement is one rep respectively; add 1 rep to each movement for each subsequent round. Scaling will be raised or arm assist on the Reverse Burpees. The Medicine Ball Clean to Wallball is intended to be completed in order to reinforce Wallball positioning from the benefits transferrable from an ideal Medicine Ball Clean receiving position. Mmmmmm, Foundations. Rx+ fun could apply an Inverted Burpee if the spice is right.
Post scores to comments.
Complete as many reps as possible for each movement within the time allotted
5:00 x Power Clean*
(select weight for total lbs)
4:00 x GHD/Abmat Sit-ups
3:00 x Sandball Throwsters (60/40lbs)
2:00 x Reverse Burpees
1:00 x Slamball (30/20lbs) / Hammer Strikes
Sandball Throwsters are a Squat Clean into a Thruster that throws the Sandball forward; score is max distance.
For the Power Clean 5:00 time trial athletes may pick any of the following weights in an attempt to take the most lbs ground to front rack in the time allotted:
Examples: 65/95/115/135/155lbs… number of reps x weight picked = score.
Post method, lbs & reps to comments.