By now, I want you all to have your go-to warm-up. There may be some drills that you may add to your warm-up depending on the event but you should all have a warm-up routine that you do everyday before your sessions. This will be important for you to stick to your normal routine when we are in the warm-up area.
A.
Take 15-20 minutes to set up a handstand course (it may be something similar to Regionals). You may also want to practice walking over plates at different heights. Please be safe and set up a course that best fits your ability level with handstand walking.
B.
Perform the following at 80-85%…
Row 2000 Meters
Run 1-Mile
followed by…
Three rounds of:
5 Sandbag Overhead Throws
40 Double-Unders
35-49: 75/50 lbs
50-54: 60/40 lbs
55+:
50/30 lbs
*Some of you have plantar fasciitis and/or knee pain when running so please do the following if you need to substitue the run:
Assault Bike x 80/60 calories
C.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch High Pulls + 3 Power Snatches + 3 Overhead Squats @ 50-60% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch High Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-70% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch High Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75% of 1-RM Snatch
D.
Three sets of:
Back Squats x 6 reps @ 75-80%
Rest as needed
B. Done
D. 1 set of 6 @ 225 then worked to today heavy 275
55 laps in pool. Make up from yesterday.
Will do HSW and snatches tomorrow.
A. Hsw up some plates, many attempts 2 success
B. 7:10 row, 30 sec transition 6:08 80 cal echo bike… 2:27 sb du
C. Saw an event release, did hsw/wb
D. 265
HS Obstacle course. 40’. Need work on this tomorrow. Any ideas what an obstacle course might look like?
a: done
b: 185 heaviest set
c: 18:48
d: 320
Is the intent of the overhead throws to throw the bag behind us as far and high as we can, similar to a kb swing and release overhead?