WEDNESDAY, FEBRUARY 12TH
A) NOTES ABOUT TODAY’S TRAINING
– What the client needs to know:
Today’s skill work should be the same as last week – work on reinforcing good technique – this should NOT be hard. Our conditioning work, on the other hand, is a tough workout with one person working at a time – we want people to split work evenly. Loading should be light for power snatches and sets of 7-10 should be possible with touch n go reps. This is an aerobic power style pace where 80% should reasonable as there is built-in rest.
– What the coach needs to know:
Week 2 of our gymnastics skill work – remember this should allow you to coach people and for them to start seeing improvement and this should NOT cause excessive fatigue. Our conditioning pieces is done with a partner today – loading should be light for the power snatches and people should be capable of knocking out sets of 7-10 reps.
B) WARM-UP (3:00 – 15:00)
Partner Abmat Pizza Game:
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up =)
C) STRENGTH (20:00 – 40:00)
EMOM 10min – Push up & Hollow Rock
COMPLETE 15 REPS EMOM, Alternating between the two.
Min 0-1 Push up, Min 1-2 Hollow rock, Etc..
Repetition Effort Method
Goal: Perfect form, working on muscle endurance.
*Push up Options
-Push up to Box, Banded Push up, Push up (from toes), Hand Release Push up, Handstand Push up (kipping or strict)
*Hollow Rock Options
-knees tucked, Body weight, Weighted
D) CONDITIONING (40:00 – 60:00)
L3: (75, 55)
L2: (65, 45)
L1: (55, 35) (Regular Burpees)