ScapWork:
Preparation Sequence
5-8 reps at 3 positions (eyes – hips – ankles)
- Y
- T
- M
- Windows
- Press
Kettlebell Complex:
Skills review
- TGU
EOM – 6 sets (3L + 3R)
- 1.5 TGU (up-down-up)
- 2 Thruster
- 3 Clean & Jerk
- 2 Thruster
- 1.5 TGU (down-up-down)
ScapWork:
Compensation Sequence
- Y-T-M, x10 fast
- W-Y, x10 w/ :02 NEG
- Archer, x10 L+R
- Angels, x20
Plyo Test4:
MedBall Speed Trio (for total reps)
- use MedBalls, #4-10
- use a stationary target such as a wall
- distance yourself 4-6 ft from target, no closer
- pass, toss, and throw should be done at highest intensity
- take full rest intervals
3 cycles
- :20 Chest Pass
- :40 REST
- :20 Rotational Toss
- :40 REST
- :20 Overhead Throw
- :40 REST