Pressure drills
– Scap pull + hollow against box
– Beat swing, feet against box
– Band assisted Hip to bar
Swinging Drills
-Glide swing
-Jumping glide swing
-Jumping glide swing into leg/knee raise/Hip to bar
TTB specific Swinging drill:
-Jumping glide swing into multiple leg/knee raises
BMU specific Swinging drill:
– Jumping into hip to bar
Beg:
3-4 Set
Swinging knee raises/leg raises
Int:
3-4 Sets
4-6 TTB
8-10 Swinging knee raise/beat swing
Advanced:
3-4 sets
4 BMU
8 TTB
Max distance Row in 20 minutes
Every 2 minutes perform:
8 TTB
15 Wallballs 20/14lbs
KG: 9/6 KG
TC: 20 min
Score: Total Meters
Scaling Options
Beginner
8 Hollow Ups
10 Wallballs 14/10lbs
Intermediate
8 Swinging leg raise
15 Wallballs 14/10lbs
Perform
6 rounds, each for time
10 GHD Sit-ups
12/9 Cal Row
15 Wallballs @20/14 lbs
Rest 60 seconds
Paloff Press
3 x 8/side
Rest 20-30 seconds between sets
Hold every rep for 1 sec with arms fully extended
A. General
2 rounds of Tabata intervals on each:
-25’ shuttle runs
-V-ups
-Wall balls
B. Mobility
-PNF Swimmer Stretch
5 breath cycles: Inhale- contract, exhale relax & stretch
https://youtu.be/gj22wrwAVjk