Mobility.
:60/:60 Banded Hamstring Stretch
Warm-Up — 5
Part A: Mobility & Posterior Chain Activation
1 round:
10 Banded Good Mornings
5/5 KB RDLs
5/5 KB Windmills
10m/10m Banded Glute March
Part B: Core & Explosive Prep
2 rounds:
10 Hollow Body Rocks
30s Side Plank (15s each side)
4 Broad Jumps (stick landing)
Strength
Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+ 3-5 Box Jumps
Coaching Notes, Strategy, and Goals
We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height
Conditioning
Performance and Fitness
For Time:
Every 4:00 minutes x 3 Sets
300/250m Row
1 x KB Complex
25 Ab-Mat Sit-Ups
KB 24/30kg
KB Complex
10 Sumo High Pull
10 Russian Swings
10 American Swings
Coaching Notes, Strategy, and Goals
Time Domain: 2:45-3:15/ Set
Time Cap: 3:45 / Set
Stimulus: Posterior Chain and Midline Conditioning
RPE: 7/10
Primary Objective: Complete each set in under 3:15
Secondary Objective: Unbroken Kettlebell Swings
Workout Strategy and Breakdown:
We should tackle each set on the rower at a hard fast pace as the KB Complex and Ab-mat Sit-Ups should still be doable after hitting the rower hard. We will be looking to complete the row as close to 1:00 as possible, which will place us in the zone of 1:42-1:52/500m for men and 2:00-2:10/500m for women. We will then tackle the KB Complex as a big unbroken set to create some overload in the grip and posterior chain before completing a quick set of 25 ab-mat sit-ups to finish off each set.
