A. Context : Practice
Context : Practice
It should feel very ‘light’ at the beginning of a cycle.Scoring: Not Scored
B. Dynamic Warm – up :
Dynamic Warm – up :
400m Jog/2 mins Jump Rope,
Then 3 Rounds of :
8 Reverse Lunge – steps,
8 Push – ups,
8 Ring Rows,
8 Sit – ups,
8 Good Mornings,
Farmer CarryScoring: Not Scored
C. Mobility :
Mobility :
HIPScoring: Not Scored
D. Practice :
Practice :
Spend 7 minutes working on Barbell Lunges
(Front, Back and Overhead)Scoring: Not Scored
E. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up
9 sets of:
E1. 1-3 Barbell Deficit Deadlifts @ 45-65%E2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups
F. Rounds for Reps of Front-Racked Dumbbell Reverse Lunge Steps, Chest-to-Bar Pull-Ups, and Rowing
For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Front-Racked Dumbbell Reverse Lunge Step @ 30/20 lbs
– Chest-to-Bar Pull-Up
– Calories of Rowing
1 min Row for cal/2 Muscle Cleans (95/65) + 2 Burpees = 4 Reps.
G. Cash – out :
Cash – out :
4 mins of :
10 Box Jumps,
10 Burpees,
30s Plank
OR
3 Sets of :
12 Single arm Bench Press,
15 Loaded Hip ExtensionsScoring: Not Scored