Jane and Wendy doing Low Bridge Rotations
Warm-up with a 400 meter run @65% intensity.A. In 3 minutes establish Max height box jump. Beginners: 10 box jumps @ 12-16" box x 3 sets; rest 2 min.
B. AMRAP OHS in 60 sec 95/135
rest 3 min
5 sets
Start from the rack position. If you cannot do an OHS with a PVC, please do 10 wall squats @32x3, rest 2 minutes x 5 sets. WIth the wall squat your focus is straight arms, toes as close to the wall as possible without knees hitting the wall.
C1. Pistol plus push-up - do 3 reps per leg x 3 sets
rest 10 sec
C2. Trap 3 raises 8 reps per arm @ 3113 x 3 sets
Rest 10 sec.
C3. Low Bridge Rotation x 3 each direction x 3 sets
Rest 10 sec This time, scale is elevated bridges x 3 reps.
What an energizing, sunny morning at Flux today!
ReplyDeleteSkills & tapering week is in full swing and the 6 and 7 am-ers did great.
I, on the other hand, was a bad coach and didn’t write down the great heights people reached on their max effort box jumps.
Please post – thanks!