T2BAR PROGRESSION PRACTICE
Setup
2 Kip swings + 2 knee above hips
2 Kip swings + 2 knee above armpits
2 Kip swings + 2 knee above armpits + 1 T2Bar
3 T2Bar
2 sets:
4 toes-to-bar
4 wall-ball shots
– Rest :30 between sets.
RX
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (14/20 lb)(9/10 ft)
Toes-to-bars
Then…800m run or 1k row 3.5 mile bike
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
INTERMEDIATE
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (14/20 lb)(9/10 ft)
Knees-to-chests
Then…800m run or 1k row 3.5 mile bike
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Knees-to-chests
BEGINNER
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (8/12 lb)(9/10 ft)
Hanging knee raises
Then…400m run or 500mrow 1.5 mile bike
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Hanging knee raises
INTENDED STIMULUS
15:00-21:00.
Unbroken toes-to-bar through the rounds of 5.
All wall-ball shots should be unbroken.
Maintain quick transitions between movements.
1 set:
1:00 saddle stretch
1:00 bottom-of-squat hold
1:00 saddle stretch
2minutes Rowing Running Biking
Over All Dynamic Body Activation
2 rounds with a partner:
100-m run tossing med ball back and forth
10 med-ball chest passes
10 med-ball squat + throws
10 med-ball sit-up tosses