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Tuesday April 11, 2017

10
Apr

Tuesday April 11, 2017

Mobility/Activation:

1.) foam roll low back/hamstrings

2a.) 3 x 10 kb RDL

2b.) 3 x 10 leg swings front to back and side to side

 

Stamina: 2 x max unbroken kb swings

 

– record highest set

 

Rx: 70/45

Scaled: 53/35 or as needed

 

Conditioning: For Time

 

21-18-15-12-9-6-3

 

box jumps

toes to bar

wall ball shots

 

F: 20”/16”; knee raises; 14/10

P: 24”/20:; k2e; 20/14

C: 24”/20”; t2b; 20/14

 

Coach’s Notes: All athletes should be encouraged to complete the workout to the highest level possible. No step ups unless they cannot safely perform box jumps. Toes to bar (even in singles) should be performed over knees to elbow or raises if possible. This is a fairly long time domain so the challenge will be maintaining speed and intensity throughout the entire workout.

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