Wednesday, February 2nd 2022
Warm-up
A. General
20 Deep squat T spine rotations
20 Rotating scorpions
20 Alternating Dead bugs
20 Hand release push-ups / Hand elevated push-ups
20 Alternating Candle sticks (Double or single leg)
*Be sure to give athletes plenty of time to accumulate the reps at a warm up pace
20 Deep squat T spine rotations
20 Rotating scorpions
20 Alternating Dead bugs
20 Hand release push-ups / Hand elevated push-ups
20 Alternating Candle sticks (Double or single leg)
*Be sure to give athletes plenty of time to accumulate the reps at a warm up pace
B. Hang Clean to Thruster drills
– Tall muscle clean
– Tall muscle half squat clean (pull under as you muscle clean up)
– Setup up position hold
– Setup position hold + jump up
– Hang clean
Weightlifting
Metcon (Weight)
5 Sets
2 Hang cleans with pause @ above the knees for 3 seconds
2 Hang cleans with pause @ above the knees for 3 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9mins
30 Pistols
15 Ring Dips
30 Pistols
15 Ring Dips
Score: Rounds + reps
Scaling options
Beginner
30 Alternating high box step ups
10 Kneeling Push Ups
Intermediate
20 Heel Lock Pistols
15 Toe Supported Ring Dips
COMP
As written
Extra Accessory
Metcon
Banded RDL
3 x 12/side
Rest 60 seconds between sets
3 x 12/side
Rest 60 seconds between sets
Goal: Unilateral post chain stability
-Use the opposite arm to the working leg
Scaling options
Beginner
5 x 2 Hang clean + front squat
Intermediate
As written
COMP
Amrap 5 minutes
Hang Clusters @155/105