Today’s conditioning includes 2 parts. The goal is to develop overall capacity and put an emphasis on grip stamina. By design, athletes should be able to keep steadily moving on each 5 rounder. There will be stopping or pausing in part 2 due to the local muscle fatigue.
5:00 jump rope skills (any variations)
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5 band pass throughs
10 bands pull a parts
10 overhead banded pull a parts
3 rounds
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10 lateral lunges
5 cherry pickers
5 no push up burpee
5 box jump + step down
10 Kipping swings
3 rounds
Strict Press
3×2 (90-100%1rm)
Rest 3:00 between sets, focus on strong bracing through your midline and really keeping the bar path as straight as you can. The moment the bar comes forward it WILL FEEL HEAVY and can result in missed reps/sets.
RXConditioning:
12 Pull Up
6 Burpee Box Jump Over (24/20)
5 rounds for time.
5:00 REST
8 Double DB/KB Step Up (24/20) (50/35lb.)
12 Knees to elbows
5 rounds for time.
Intermediate:
9 Pull Up (Banded)
6 Burpee Box Jump Over (24/20)
5 rounds for time.
5:00 REST
10 Double DB/KB Step Up (24/20) (35/20lb.)
15 Hanging/Kipping Leg raise
5 rounds for time.
Baseline:
9 Jumping Pull Up or Leg supported pull up
6 Burpee Box Jump Over (10/6 inches)
5 rounds for time.
5:00 REST
10 Double DB/KB Step Up (10/6 inches) (20/10lb.)
10 Lying Leg Raise (hold KB or Rig for leverage to lift legs)
5 rounds for time.
3×10 Single leg calf raise
+
3x 20 Banded pull a part
