Warm-Up:
Individual…
Skip rope 2 minutes
LAX to Plantar Fascia
Group…
Inchworms x 10-15
Scapular Push-Ups x 10-15
Hip Bridges x 10 @ 2 sec descend
Followed by…
Double-Under Practice x 3-4 minutes
*If you are solid with your dubs, then spend this time working on a gymnastics skill of your choice.
Strength and Skill:
Five sets of:
Barbell Hip Thrusts x 5 reps @ 2 sec descend
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 2 sec descend
Rest 60 seconds
Take 16 minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Mobility:
Mash Calves/Achilles
LAX to plantar Fascia
Roll Posterior
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