3. November 2022
Nov
03
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 rds
– 5 Inchworms
– 30 sec Knee-Plank
– 5 Back-Squats (empty bar)
2. Strength Prep
Once athletes finish the Warm-Up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 rds to establish an 8 rep, and during those building rds, we should only hit 3-5 reps (tops) so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.
3. Workout Prep
3 rds
– 3 Hang Power-Cleans (Build in weight)
– 2 Burpees
– 1 min Couch-Stretch e/s
– 1 min Bicep-Wall-Stretch e/s
– 1 min Seal-Pose
„Mr. Slate“
Freedom (RX’d)
3 rds
– 15 Hang Power-Cleans (42,5/60)
– 15 Burpees
Independence
3 rds
– 15 Hang Power-Cleans (35/52,5)
– 15 Burpees
Liberty
3 rds
– 12 Dual DB Hang Power-Cleans (light)
– 12 Down-Ups
Target time: 3-4 minutes
Time cap: 6 minutes