Wall Balls and Cleans!

Wednesday, July 30, 2014

PreHab

Overhead Band Stretch, 1 minute each
PVC Wall Extensions x 15
Bottom of the Squat, 2 minutes

Warm Up

Run 400m
2 Rounds:
10 Wall Balls
10 Burpees
:30 Hollow Hold

Cool Down

2 Rounds:
15 Hip Extensions/Good Mornings
15 Pike Sit Ups

Fitness

Strength

Take 20 minutes to cycle through and practice:
Freestanding Handstand Progressions – DEMO
Pistol Progressions – 4-6 reps per leg
L-Sits x 15-20 seconds

Conditioning

Against a 3 minute running clock, complete:

400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 2 minutes
Repeat for a total of three sets

Advanced

Strength

Every 2 minutes, for 16 minutes (8 sets):

2 Cleans, rest 10 seconds between reps

Notes:  The conditioning is long, so we will get into this quickly and you will build to your max over the course of the 8 sets.

Conditioning

Three rounds for time of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

-30 min cap-