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ScapWork:

Preparation Sequence

5-8 reps at 3 positions (eyes – hips – ankles)

  • Y
  • T
  • M
  • Windows
  • Press

 

 

Kettlebell Complex:

Skills review

  • TGU

EOM – 6 sets (3L + 3R)

  • 1.5 TGU (up-down-up)
  • 2 Thruster
  • 3 Clean & Jerk
  • 2 Thruster
  • 1.5 TGU (down-up-down)

 

ScapWork:

Compensation Sequence

  • Y-T-M, x10 fast
  •  W-Y, x10 w/ :02 NEG
  • Archer, x10 L+R
  • Angels, x20

 

 

Plyo Test4:

MedBall Speed Trio (for total reps)

  1.  use MedBalls, #4-10
  2. use a stationary target such as a wall
  3. distance yourself 4-6 ft from target, no closer
  4. pass, toss, and throw should be done at highest intensity
  5. take full rest intervals

 

3 cycles

  • :20 Chest Pass
  • :40 REST
  • :20 Rotational Toss
  • :40 REST
  • :20 Overhead Throw
  • :40 REST