SQUAT THERAPY
3x :30 squat therapy
WALL-BALL SHOT
5 medicine-ball front squats
5 pause wall ball shots
5 wall ball shots (breath)
10 wall ball shots
RUNNING DRILLS
50-ft of each:
High knees
Butt kickers
Skipping high knees
Lateral shuffle/direction
Bunny hops
1 set:
100-m run
– Cue and look for athletes to “drive the hips forward while staying close to the ground.”
1 set:
200-m run in under 1:00.
– Scale any athletes unable to complete the run in less than 1:00.
RX
3 x AMRAP 6:
Run 800 m
Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time.
– Rest 1:00 between AMRAPs.
INTERMEDIATE
Same as RX’d
BEGINNER
Every 5:00 for 3 rounds:
Run 600 m
Max wall-ball shots (10/14 lb) (9/10 ft) in remaining time.
– Rest 2:00 between rounds.
INTENDED STIMULUS
20-30 (or more) reps per AMRAP.
All runs in under 5:00.
Wall-ball shot loading should allow for 10+ reps at a time.
Short rest break between AMRAPs to prepare for a strong run pace.
3-4:00 Flush on bike, rower
into.
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation
1 set:
10 leg swings/direction
20 boot strappers
10 Samson stretch lunge steps
:20 bottom-of-squat hold
ACTIVATION AND SKILL WORK
3 sets:
10 lateral banded monster walks/direction
10 banded good mornings