25. Juli 2023
Jul
25
Line Drill – 7,5 m. Each Drill
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
3 Shuttle Runs @warm up pace
Then
2 Sets
10 arch to hollow Swings
7,5 m./side Single arm overhead DB Carry
:15 wall facing HS Hold*
*Sub Straight arm plank hold
A. Accumulate 3 sets of 6 arch to hollow on bar with legs together and straight in arch
B. Accumulate 3 sets of 6 arch to knee tuck- same arch position but bring knees up to about hip
height in the front of the swing (keep legs straight in back)
C. Accumulate 3 sets of 6 TTB with straight legs in the arch (you can bend knees to touch toes to
bar if you need to)
D. Accumulate 3 sets of 6 TTB with same points from "C" AND not looking at the bar (look straight
ahead)
4 sets:
A1. 30 sec loaded compression pike stretch
A2. 12 seated TTB pulses
*If you cannot make contact with the bar- raise legs as high as you can and hold for 1-2 sec at
top of each rep- fight for as much height as you can get
A3. Accumulate 20-25 sec hanging L-sit hold
*with toes pointed and knees locked out
Rest 30-60 sec b/t each for quality
As Many Rounds and Reps as possible in 15 minutes:
2 Wall walks
4 Shuttle Runs 15 m.
8 Single Dumbbell Hang Power Clean and Jerks @ 22,5/15
*1 shuttle run= 2 x 7,5 m. (Open Standard; every finished 7,5 m. = 1 rep)
*switch every 2 reps on DB CJ
10 min Clock:
Max Plank Hold on Elbows, continue until one remains!
*If you stop early, rest 30-60 sec then perform 20-30 more sec. Repeat this until 10 min mark
