8. April 2022
Apr
08
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Activation
3 sets
3 Box jumps @ high
5/5 Bulgarian deadlifts
Then, build up your deadlift with only concentric reps (Drop the bar from the top)
5-3-1 @ascending
D. Metcon prep
Dedicate 3-5 mins for athletes to have free time to play, practice & setup
Scaling options
Beginner
4 Assisted strict Pull Ups
4 Assisted strict Ring Dips
4 Box jumps @ high if possible
8 Alternating DB snatch @ 25/15 lbs
Intermediate
2-4 Band Assisted Muscle Up
4 Box jumps @24/20"
8 Alternating DB snatch @35/20 lbs
Perform
2 Box jumps @40/32"
6/6 DB snatch @100/70 lbs
8 Ring mu
Score: Weight
Scaling options
Beginner
Build to heavy 3 rep Deadlift
Intermediate & Perform
As written