A) Back squats:
4x 3 Tempo + 2 Normal (tempo= 5 sec down – 2 sec @bottom – 5 sec up)
-20min cap-
–
B) 10min Practise:
Anything gymnasty
–
C) For time:
30 Single db overhead alt lunges – up to 22.5/15kg
15 Burpee box jump overs
60 Wall balls
15 Burpee box jump overs
30 Single db overhead alt lunges
–
Notes:
Part A – With the back squats we are keeping the reps low but the time under tension high with the tempo. Focusing on keeping everything braced here (not just the legs), then trying to move that bar faster out of the hole during the two normal reps.
–
Part B – A chance to practise anything gymnasty without feeling to much pressure from the clock. Choose 1 or 2 movements to focus on here and speak to your coach on what drills etc to do for what level you are at.
–
Part C – This workout is all legs…… if you struggle with wall balls then break up the lunges by switching hands more often than you think to keep the heart rate down and to give those legs a little respite (for you 1st round that is).
Push yourself to try not to stop during the burpees but not so fast that your wall balls will fall apart and your game plan goes out the window by looking at that ball for too long and too often….
If you are strong with the wall balls then go for for 1 or 2 sets here then send it to finish with the burpees and lunges, otherwise go in with a plan of sets of 10-15, grind through the burpees (try not to stop/find a rhythm) then try to finish the lunges with less swaps than your 1st round!!
