28 March 2016

Is there a magical way to get the ball up to the target? ...

Is there a magical way to get the ball up to the target? ...

Article: How I Quit Weekend Overeating

Warm-up
Double Under Practice
100 or 2 min practice

Squatty, Squatty, Squat, Squat ...
2-3 rounds, with Empty Bar / PVC:
10 OHS
10 Front Squat
10 Back Squat

Mobility
Shin S&F (ball)
T-Spine Smash
Banded Olympic Wall Squat

Metcon
AMRAP 10:
5 Hang Power Snatch (115/80#)
10 OHS
50 DU
- HPS wt ~70% Snatch 1RM
- OHS wt same for HPS
- up to 1 min of DU attempts / jump rope

then ...

EMOM 10, Alternating:
1-5 Strict Muscle-ups
5-10 360 Spin Jumps (180 ...)
- MU: sub pull-up + dip variations ...
- allow at least 30 sec rest before next MU round

Personal Goal Work
Work on achieving monthly personal goal and/or technique
- other options:
3 x 8 of Back Squat, Upright Row, Deadlift, Bench ...
*** be sure to add performance results ***