Tuesday, February 4, 2014

ScapWork:

Preparation Sequence

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

• Y
• T
• M
• Windows
• Press

Kettlebell Complex:

Twisted Tater Taster

1. cycle through Rounds of Mini Complexes for 10:00
2. rest IF needed between mini complexes
3. rest AS needed between rounds
4. increase KettleBell weight after each round if possible

• 5 Tater
• 3 Snatch L
• 3 Windmill L

REST if needed

• 5 Tater
• 3 Snatch R
• 3 Windmill R

REST if needed

• 5 Tater
• 3 Clean L
• 3 Bent Press L

REST if needed

• 5 Tater
• 3 Clean R
• 3 Bent Press R

REST as needed

ScapWork:

Compensation Sequence

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

Plyo Test3:

MedBall Trio (for total distance)

3 attempts each position

• Standing Rotational or Shot Toss , #30
• Kneeling Chest Pass, #20
• Seated Overhead Throw, #10