Tory and EC; JP - prep'n for Regionals
1st Session
A. Double Lateral Bound; establish max height here for future purposes.
B. Clean Pull - 3 positional Pull w/ 2sec pause each position; goal is to climb to 103-105% maintain back position; shoulder position etc.
C. Rack Pull 5.4.3.2.1 (at knee, straps allowed and whatever grip) *not max weights here; beginning progressions to building
D. 10 min Row @Z1
2nd Session:
A. 60' yoke Walk ; building on this if new movement
B. MAP Session @80
amrap 10
5 Strict Pullups
10 Box Jumps (24/20) step down
20 Double Unders
rest 4 min
amrap 10
400m Run,
then amrap of,
10 T2B
10 Ring Dips
30' burpee broad jump
C. Reverse Hyper Work / Weighted GHD Back Ext / Good Morning - assistance work
A. Double Lateral Bound; establish max height here for future purposes.
B. Clean Pull - 3 positional Pull w/ 2sec pause each position; goal is to climb to 103-105% maintain back position; shoulder position etc.
C. Rack Pull 5.4.3.2.1 (at knee, straps allowed and whatever grip) *not max weights here; beginning progressions to building
D. 10 min Row @Z1
2nd Session:
A. 60' yoke Walk ; building on this if new movement
B. MAP Session @80
amrap 10
5 Strict Pullups
10 Box Jumps (24/20) step down
20 Double Unders
rest 4 min
amrap 10
400m Run,
then amrap of,
10 T2B
10 Ring Dips
30' burpee broad jump
C. Reverse Hyper Work / Weighted GHD Back Ext / Good Morning - assistance work
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