1a) Wall Squats Arms Extended OH: 2 x 10 @3211
3211: 3sec descend to bottom of squat position, 2sec hold in bottom position, 1 sec return to top position, 1sec rest at top. Repeat for 10 reps and 2 round. Super set with wall slides
1b) Wall Slides: 2 x 10 @3111
3111: 3sec to overhead position, 1sec pause in overhead position, 1sec descend to bottom position, 1sec pause in bottom position. Repeat for 10 reps, 2 rounds. Super set with wall squats.
Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Push Press (both)
-Figure 8 (both directions)
– Beginner: 6 x 4-5 adding weight if form permits.
Work up to a heavy triple Push Press. These should not be touch n go reps. Ensure your athletes stay vertical with their dip and drive and aren’t breaking at the hip. Most athletes lose the battle with their dip and drive. The push press should be 70% leg drive.
KBS (55, 35)
Walking Lunges (BW)
Rx: (45, 25)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (2x Single Unders)
1b) Banded Pushdowns: 3 x 12-15. Rest 60s.