9. November 2022
Nov
09
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
Athletes will be back squatting for a 6rm and then perform 2 drop sets off of that established 6rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and pressing up into the bar with the palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.
– 10 Double-Unders
– 5 Stick Sit-Ups
“Halbrand”
Freedom (RX’d)
5 rds
– 60 Double-Unders
– 15 Stick Sit-Ups
Independence
5 rds
– 40 Double-Unders
– 10 Stick Sit-Ups
Liberty
5 rds
– 60 Single-Unders
– 20 Sit-Ups
Target time: 8-10 minutes
Time cap: 12 minutes
1 rd
– 1 min Calf-Smash e/s
– 1 min Foamroll Hamstrings (e/s)
– 1 min Barbell Quad-Smash e/s
