Super Youth 4:30pm
(A) Shoulder Strength & Stability
(B) One Legged Squat-Technique & Progressions(If you have a One legged squat work overhead)
(B) One Legged Squat-Technique & Progressions(If you have a One legged squat work overhead)
(D) Individually for time-800m Run then 21-15-9 KB Swings 24/16kg Box Jumps 24/20" then 800m Run
(A) Shoulder Strength & Stability
(B) Double Unders-Technique & Progressions
Intermediate 6am & 6:30pm
(A) Shoulder Strength & Stability
(B) One Legged Squat-Technique & Progressions(If you have a One legged squat work overhead)
(B) One Legged Squat-Technique & Progressions(If you have a One legged squat work overhead)
(C) Individually for time-800m Run then 21-15-9 KB Swings 24/16kg Box Jumps 24/20" then 800m Run
Advanced 5:30pm
(A) Shoulder Strength & Stability
(B) 3RM Overhead One Legged Squats
(C) EMOTM for 5mins Unbroken 2 fer 1 wallballs
(D) Individually for time-800m Run sub 3min then 21-15-9 KB Swings 32/24kg Box Jumps 30/24" then 800m Run
Focus- (A) Do this in the warm up (B) If you don't have an Overhead Pistol then work your limitations of your movement. It's 3 each leg (C) Unbroken is continual movement with no pauses (C) Sub 3mins. 1 athlete is excused for now Mel. Luke you are close enough. It will another PB for the week for you
(B) 3RM is a lot harder than 1RM for overhead, could only successfully get 3 with the dowell, and a few singles with the 7kg.
ReplyDelete(C) No run, 21-15-9 Ring Dips, 24kb swing, BJ.
19:55 - I was pretty determined to get under the 20mins. I have never done 45 ring dips before! Getting a good one out feels good, but sometims my arms no longer want to play.