1. Movement Prep/Activation and Increasing Heart Rate2 sets:10 PVC Pipe Pass Throughs10 PVE Pipe Around the world (Left and Right)-into-2 sets30-second Jump Rope5 Empty Bar Shoulder Press5 step back lunges50ft Overhead walk with Dumbbell (25ft each arm)2. Strength PrepOnce athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops) so we don't burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM. 3. Workout PrepWith partner2 sets:10 Double Unders (each)1 Wall Walk (each)10ft Single Arm Overhead Lunge Walk (each)
Freedom (RX'd)Partner Workout:100-80-60-40-20Double Unders10-8-6-4-2Wall Walks*50ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set *Split all reps in whatever sets you decide.Individual Option:50-40-30-20-10Double Unders5-4-3-2-1Wall Walks*25ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set(KG conv: DB 22.5/15)Independence90-70-50-30-10Double Unders10-8-6-4-2Wall Walks (Halfway)50ft Single arm Overhead Walking Dumbbell Lunge (35/25) after each set(KG conv: DB 15/10)
Liberty100-80-60-40-20Single UndersBear Crawl (ft)50ft Walking Lunge after each setTarget time: 10-12 minutesTime cap: 15 minutes
1 min foot smash w/ lacrosse ball (each side)1 min Couch Stretch (each side)1 min Trap Smash (each side)
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