2 Sets For Quality:
- 16 Goblet Walking Lunges, slow eccentric and good posture
- 16 Hollow Rocks
- 8 Single Arm Push Press/side, pause at both ends, control eccentric
3 sets of:
- 10-12 – Band Walks
- 10-12 – TGU Bridges
- 3 – Back Squats
Strength -Back Squat:
- (1) 4×3, use 90-95% of last heaviest set of 3
- (2) 3×3 Paused Reps, use 80-85% of last heaviest set of 3
Notes: Paused reps are performed with slow eccentric, full three count pause not at the bottom, but right at parallel. Count off the pause for each other.
Met-Con: Wall Ball/Toes-to-Bar/Overhead Walking Lunge
20 Wall Ball, (20/14)
30ft Single Arm Overhead Walking Lunge, challenging weight, switch arms every round
SCALING GUIDE Wall Ball: Athlete should be able to complete each round in no more than three sets with short breaks, preferably one or two. Scale load/reps accordingly. Toes-to-Bar: Athlete should be able to complete each round in no more than four sets with short breaks. Scale repetitions accordingly. Scale movement to straight hanging leg raise or toes-to-kettlebell variation. Lunge: Weight should be challenging, but the athlete should be able to complete the earlier rounds unbroken and never go to more than two sets per round. Recommended RX: 70#/50#.