***Just a reminder that this past week has looked a bit different than a typical week. It’s has been an opportunity for you to reset after our last cycle. On August 21st, we will start a new cycle with the focus on relative max strength and aerobic endurance, with additional energy systems incorporated so by the end of the cycle, athletes will feel well-rounded.***
Dynamic Mobility & Activation
Band-Assisted Scarecrow x 2 minutes
and then
A.
Every 30 seconds, for 3 minutes (4 sets) of:
Interval 1 – Supine Snap Pull on Low Rings x 10 reps
Interval 2 – Supine Snap Pull Transitions on Low Rings x 5 reps
Followed by. . .
Five sets of:
Speed Swings x 5 reps
Rest as needed, and then…
Five sets of:
Peek-a-boo swings x 5-6 reps
B.
“Last Man Standing”
The goal in this workout is to remain working for as long as possible…to be the last man/woman standing.
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Rx 6/4 mu (scale to 6 jumping mu)
——–
Picking up on the one minute segment you would have been starting your next round of muscle-ups (if you make 7 consecutive sets, terminate this portion of the workout and move on).
Front Squat x 1 rep
Start with 185/115 lbs on the barbell; males add 20 lbs and females add 10 lbs every minute
——–
Picking up on the one minute segment that you would have been starting your next round of front squats…
20 Wall Ball Shots
20/14 to 10 target
If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots…
Handstand Push-Ups
Rx 8/6 reps
If you cannot complete all HSPUs within the designated minute, your workout is over.