9. Januar 2024
Jan
09
Line Drill – 8m Each Drill
– Knee Hug March
– Lunge to Lizard
– Inchworms
– Lateral Duck Unders
– 3 Shuttle Runs @warm up pace
+
2 sets
– 10 Scap pull ups
– 5 arch to hollow Swings – Build size and power of swing with each rep
15 minutes progressing through „BMU Swing Steps“
1. Jump to pike – from box
2. Tight and patient arch
3. Toes rise (spot them)
4. Hip drive + press down on bar w/ straight arms
+
5 min EMOM:
Advanced 4-7 bar muscle ups
Intermediate: 1-3 bar muscle ups
Beginner: 1 negative bar muscle up OR 2-3 negative pull ups
5 sets:
On a 90 sec running clock:
-12 box jump overs, step down
-Max rep shuttle runs
Rest 90 seconds
goal is to have about 60 seconds to run
– 2 min on any machine @ easy/nasal breathing pace
-2 min Childs Pose – Focus on Deep Belly Breaths
-2 min on any machine @ easy/nasal breathing pace
-2 min Foam Roll Quads – Deep Breaths, let legs „melt“ into roller
-2 min on any machine @ easy/nasal breathing pace
