A. Context : Practice
Context : Practice
Best practices for going up in weight.Scoring: Not Scored
B. Dynamic Warm Up :
Dynamic Warm Up :
400m Jog or 2 mins Jump Rope,
Then 3 rounds of
8 Reverse Lunge steps,
8 Push Ups,
8 Goblet Squats,
8 Sit Ups,
8 Ring Rows,
10 – 20m Farmer CarryScoring: Not Scored
C. Mobility :
Mobility :
HIPScoring: Not Scored
D. Barbell Reverse Lunge 4 x 8
Within 8 minutes:
Barbell Reverse Lunge
– 4 sets of 8 reps
Rest as needed
E. Back Squat 5 x 3
Every 2 minutes, for 10 minutes (5 sets):
3 Back Squats
F. 5 Rounds For Time of Chest-to-Bar Pull-Ups, Dumbbell Power Snatches, and Dumbbell One-Arm Overhead Walking Lunge Steps
5 Rounds for Time:
– 12 Chest-to-Bar Pull-Ups
– 12 Dumbbell Power Snatches @ 45/15 lbs
– 30 Dumbbell One-Arm Overhead Walking Lunge Steps @ 45/15 lbs
G. Warm Down :
Warm Down :
4 mins
15 KB Swings,
15 Wall Balls
OR
3 Sets of
15 Banded Tricep Push Downs,
12 – 15 Glute Ham raisesScoring: Not Scored