(Mobility/Fun/Gymnastics Skill/Short Metcon)
Movement Prep: (5 Min)
10 of Each Position
Warm-up: (12 Min)
Fun: (8 Min)
What, What, Goose!
PLAY 2 MINs of Squat, Squat Goose: Play “Duck, Duck Goose” but with every athlete holding the squat position.
PLAY 2 MINs of Plank, Plank Goose: Play “Duck, Duck Goose” but with every athlete holding the plank position.
PLAY 2 MINs of Hollow, Hollow Goose: Play “Duck, Duck Goose” but with every athlete holding the hollow body position.
Skill: (15 Min)
Important points to focus on here is Strength in the LOCK OUT during any of these progressive drills as well as STABILITY through the movement during each drill. Athlete should not progress to the next drill if they don't feel they have strength at the LOCK OUT or STABILITY in the movement. In order to move to the next drill, an athlete must have confidence in 5+ solid reps at the previous drill.
Drill 1 - Push Ups (2 Rounds of 5 reps) Ultimately we want a full push up, but these 5 reps can be done with elevated hands on a bar or a box.
Drill 2 - Ring Push Ups (2 Rounds of 5 reps) Ultimately we want a full push up with rings directly under the bar they are hanging from, but they can (and most likely) be completed with rings out at an angle.
Drill 3 - Box Ring Dip (2 Rounds of 5 reps) Set up two boxes with space in between. Ultimately we want full body weight moved through two boxes with body in hollow body hold, but athletes can put their feet on the ground infront of them with a low box, or they can elevate their feet on a 12+ inch box.
Drill 4 - Ring Dip (2 Rounds of 5 Reps) Ultimately we are looking for body in a hollow body hold, but athletes can modify the strict ring dip with their feet elevated on a 12+ inch box, Toes pointed and legs together.
Workout: (20 Min - set/warm up 5 Min, 15 Min Cap WORK)
21 - 15 - 9
Squat Cleans (135/95)
NOTE: Anticipate this workout to take some athletes up to 15 Minutes. This will happen if the Ring Dips are not scaled enough. I would place a 15 Min Cap to discourage that. Encourage Athletes to work with a version of the Ring Dip as practiced before during the skill session.
Light Bar or MB Squat Cleans