Quick Training Bit:
Skill:
-Frog planche: 6x10 sec, 1min rest
-L-Sit on Parallettes: 7x8 sec, 1 min rest
-Handstand Hold: 6x15 sec, 1 min rest
Strength:
Technique warm-up
-OH Squat: 3x3 (35)
-Snatch Balance: 4x2 (35)
-Hang Squat Snatch
Warm up: 2x35 - 2x40
Work Set: 4x2 (45)
-Strict Press:
Warm up: 5x35 - 4x40 - 3x45 - 3x50
Work Set: 4x3 (55)
Metcon:
10 min amrap
8 Dumbbell strict press (15# each hand - only got to do one side at a time)
25 double unders
250 m row
Score: 4 Rounds + 16 Really happy with this. Kept my row sub-1:55 pace the whole time, went unbroken on most of the double unders. Doing the strict press in isolation though really highlighted my left shoulder weakness. Left shoulder was hurting by round 2 and was slowing down, whereas the right side went fine through the end.
Skill:
-Frog planche: 6x10 sec, 1min rest
-L-Sit on Parallettes: 7x8 sec, 1 min rest
-Handstand Hold: 6x15 sec, 1 min rest
Strength:
Technique warm-up
-OH Squat: 3x3 (35)
-Snatch Balance: 4x2 (35)
-Hang Squat Snatch
Warm up: 2x35 - 2x40
Work Set: 4x2 (45)
-Strict Press:
Warm up: 5x35 - 4x40 - 3x45 - 3x50
Work Set: 4x3 (55)
Metcon:
10 min amrap
8 Dumbbell strict press (15# each hand - only got to do one side at a time)
25 double unders
250 m row
Score: 4 Rounds + 16 Really happy with this. Kept my row sub-1:55 pace the whole time, went unbroken on most of the double unders. Doing the strict press in isolation though really highlighted my left shoulder weakness. Left shoulder was hurting by round 2 and was slowing down, whereas the right side went fine through the end.
No comments:
Post a Comment