Thursday, November 29

WARMUP Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Split Jerk (2-2-2-2-1-1-1-1)

Technique / building in weight split jerks

Active Recovery (Time)

A mid-line based active recovery session today. 21-18-15-12-9-6-3: Calorie Row/ Bike Sit-Ups Russian KB Swings 50/35 Pausing Hip Extensions On the pausing hip extensions, pause for a full one second at the top of each. Not for time, but for a quality recovery effort. In full, this is a higher volume piece on the GHD sit-ups which do have a tendency to leave athletes sore on the movement. With a total count of 84 repetitions, two modifications to reduce the volume/impact: A) Alternate rounds a AbMat Sit-Ups (first round as GHD, second round as abmat) B) Omit the round of 21 repetitions (start on 18's)

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