Wednesday 10.30.2019

Warm-up Drills
I. Jump Rope x Single-unders
50-40-30-20-10
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Full Clean 8 Rounds (On the :75)
Complete 1 x Full Clean :75 for 8 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.

8 Rounds x Every :75 seconds
Complete the following

1 x Full Clean (climb weight per 1-2 rounds)

Post scores to comments.

“Whip-ends”
Complete for time
100 x Double-unders

Then… 10,9,8,7,6,5,4,3,2,1 reps of
American KB Swings (32/24kg)
Burpees

100 x Double-unders

Notes: Scaling for today will be 2:1 for Single-unders subbed in place of Double-unders. Adjust KB weight to put unbroken sets within range of the day’s training. Burpees are traditional style, jump and clap at the top of the rep for it to count (yahtzee ’09 standards).

Post scores to comments.

Skill Development & Accessory Training
35-25-15 for Quality of
GHD Sit-ups
10-8-6 for Quality of
Pistols

Notes: Work through all the GHD and Pistol work separately or alternate. Slow negatives and modified half kneel as teaching/progressions would additionally benefit hip position strengthening and low back strength after the high volume of pulling performed thus far this week.