(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
Theraband YTWL's - video shows a different "L" movement (it's like the 90/90 of the crossover symmetry system) Please use therabands for this sequence.
Wall Squats - video shows a modified version of the wall squat as a way to modify the movement and target the lower body.  Arms can be added to challenge thoracic/shoulder mobility

Warm-up:  (15 Min)
10 Good Mornings *
10 Push-up to Down-Dog *
10 Kip Swings + 5 Hanging Shrugs *
20 Russian KB Swings *

* 200m Run/Row/Ski or 1:00 Double Under

NOTE: Encourage athletes to choose a variety of conditioning movements

Skill: (10 Min)
Barbell Cycling
Dropping the Bar Under Control

  • Never Drop an empty bar or a bar with just 10s
  • Barbells with light weight will bounce, so prepare for that and avoid dropping from overhead.  Come to rack or the hang before going to the ground
  • Follow the barbell to the ground if you do let go of it
  • Do not move or turn away from the bar until it has come to a rest

Strength: (15 - 20 Min)
28 Thrusters (75/55)
28 Jumping Pull-ups
21 Thrusters (95/65)
21 Pull Ups
15 Thrusters (115/75)
15 Chest to Bar Pull Ups
9 Thrusters (135/95)
9 Bar Muscle Ups

NOTE:  Athletes should choose a pull up progression that they can work through, getting more and more challenging as they go.  If muscle ups are not accessible to them, start off with an easier pull up movement like the ring row and move through progression from there.

NOTE: Have athletes get all weights out they need to also increase the challenge of the thruster before workout starts.

Keep weight the same
Ring Rows/Jumping Pull Ups/ Jumping Chest to Bar Pull-ups