General Warm Up (5-15)
Rowling
Round 1- 125m (easy), Pushup Shoulder Tap
R2- 150m (moderate), Air Squat x3
R3- 165m (hard), Plate Ground to Overhead
R4- 140m (sprint), Air Squat x3
Specific Warm Up (12-23)
DB Snatch:
5 DB Deadlift (each arm)
5 Hang Snatch (each arm)
4 Alternating DB Snatch (light load)
4 Alternating DB Snatch (workout load)
Wallball:
5 Wallball Squat (held in goblet)
5 Pause Wallball (pause in bottom :02 each rep)
5 Wallball
RXConditioning (25-50)
300 Wallball (20/14lb.) (10/9ft.)
For time
*when partner 1 is accumulating wallball shots, partner 2 must be holding a 50/35lb. In each hand
**Every 100 wallballs completed teams must execute 25 synchro DB Snatch (50/35lb.)
Goal: Sub 22
Cap: 25:00
Intermediate: 200 Wallball (14/10lb.), 35/20lb. Db hold and Db snatch
Baseline: 100 Wallball (custom weight and height), 10/5lb. hold and snatch
(50-60)
200m Walk
+
Tabata Barbell Curl
*8 sets of :20 on/ :10 off
(0-5)
Today’s workout is in teams of 2. The goal is a race to 300 total wallball shots, and yes that is a complete version of Karen for each partner. But of course there is a trick, or 2. Wallballs can only be counted when the other partner is standing tall while holding a DB in each hand. Transitions may happen as often as needed on the wallball, but after every 100 successful reps, teams must execute 25 synchro DB snatches (50 total in the workout) before moving back to the main course. Scaling considerations should obviously include loading but also volume. Good idea to scale back for lesser conditioned athletes or even those who have been very consistent all week long–this has been a week!