A. Context : Competition
Context : Competition
Why knowing your 500m time is important, and pacing like 400m runs are important.Scoring: Not Scored
Dynamic Warm – up :
2 Sets of :
4/4 'Golf ball pick – ups',
4 Spider man Lunges
Kettlebell Warm up :
3 Sets of :
5 Kettlebell 'HALOS',
5 Goblet/Overhead Squats,
5 KB Swings
B. Mobility :
Mobility :
HIPScoring: Not Scored
C. Practice :
Practice :
Working up to a challenging Squat Snatch, Plus Power Snatch, Plus Overhead Squat.Scoring: Not Scored
Time Cap: 8 minutes
D. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up
7 sets of:
D1. 1-3 Barbell Deficit Deadlifts @ 65-85%D2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups
E. Momo's Selection
Momo's Selection
500m. Row
Then…
3 Rounds for time
10 Front Squats
10 Box JumpsScoring: Time (lower is better)