Wednesday 10.18.2023

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Yessssss, LIZ!!!!!!!

Warm-up Drills
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.

Odd Minutes:
1-2-3-4-5-6-7 reps x Medicine Ball Clean to Wallball (20/14lbs)
Even Minutes:
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.

“Persistence Hunting”
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.

Samy Daghir

1 thought on “Wednesday 10.18.2023”

  1. Impact/Focus: MedBall Cleans-to-Wallball & Reverse Burpees

    “Persistence Hunting”
    59 – 20lbs single arm DB snatches (no bars available 🙁 )
    99 – ab mat
    25 – Reverse Burpees
    26 – 40lbs KB swing switches
    34 – air squats (no slam balls)

    Notes: adjusted based on equipment availability tried to stay with the same muscle groups worked


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