6.20.18

  1. Gymnastic Plank 4 x 00:45m:s
  2. 2 Arm KB Side Swings 4 x 10
  3. Landmine Push Press 4 x 8
  4. Sled Push 4 x 75ft

TODAYS FOCUS

The Workout today consists of 4 large sets not for time.  Athletes can take time working through adding mobility along with it if they wish.  Focus is to work on exploding while having a less intense day.

0-10 Individual Warmup

  • 3 Rounds
    • 10 Scap Pushups
    • 6 Wallball Cleans
    • 8 Single Arm DB Push Press

10-15 Mobility

  • Medball Thoracic Opener

20-27 Teaching and Group Practice

  • Review Each of these Movements
  • Gymnastic Plank
    • focus on pulling into a hollow position
    • Have each hold one and que them appropriately
  • Side Swing 
    • Focus on core to extremity
    • rotating at hips and heel coming off ground
  • Landmine Push Press
    • Big drive the hips
    • Keep shoulders/hips square to bar
  • Sled
    • Drive knees to chest
    • 75' = 3 times across blue lines

27-30 Setup

30-53 Workout

53-60 Cooldown/Scores

  • Deadhang accumulate :90seconds