SQUAT CLEAN PROGRESSION BB
5 Deadlifts to mid thigh
5 Deadlifts and shrug
5 Hang muscle cleans
5 Front squats
5 Hang squat cleans
3 hang squat cleans
– Build in load.)
3 sets:
3 wall-ball shots
3 ringbar dips
– Rest up to 1:00 between sets.
RX
AMRAP 10:
3 wall-ball shots (14/20 lb)
3 ring dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
INTERMEDIATE
AMRAP 10:
3 wall-ball shots (10/14 lb)
1 ring dips
6 wall-ball shots
2 ring dips
9 wall-ball shots
3 ring dips
Etc …
– Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.
BEGINNER
AMRAP 10:
3 wall-ball shots (6/10 lb)
3 foot-assisted ring dips
6 wall-ball shots
6 foot-assisted ring dips
9 wall-ball shots
9 foot-assisted ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
INTENDED STIMULUS
All athletes should get to the round of 15. Advanced athletes should push for the set of 21.
Conflicting movement functions between the press of the wall ball and the press in the ring dip.
Maintain unbroken wall-ball shot sets for as long as possible.
No singles on the ring dips.
1 set:
1:00 foam roll quads
1:00 couch stretch/side
2minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
30 jumping jacks
10 push-up to down dog
10 alternating spiderman stretches
10 BB Good mornings
1 set:
20 skier jacks
:20 top-of-the-ring dip support hold
20 jumping jacks
:20 bottom-of-the-ringbardip support hold
10 air squats
1 set:
10 up-downs
10 foot-assisted ringbar dips
10 wall-ball front squats
1 set:
30 high knees (in place)
10 jumping ring dips
10 wall-ball push presses to the target
1 set:
30 butt kickers (in place)
5-10 ringbar dips/bar dips
10 wall-ball shots