1-1-1-1, then 3×2
– Build over all four singles. The fourth set should be a MODERATE single
– Then perform three sets of two at 90% of today’s single.
10-20-30-40 For Time:
Wall Ball, 20#/14# to 10’/9′
– Less than 6 months into CF or VERY deconditioned athletes should drop the round of 40
– Burpee: Athlete should be able to work at a minimum rate of 12 burpees/minute. Scale repetitions accordingly. Scale movement to squat thrust (down to top of push-up pnsity
3 Sets, Not For Time:
10 Split Stance Romanian Deadlift/side
10 Single Arm Dumbbell Rows/side
0:30-0:45 Sorenson Hold
Mechanics and position take precedence over load. Athlete may perform this in a circuit, rotating exercises, or they may perform each movement independently.
Lunge: 20 = 10/side. Control eccentric, maintain posture.
Row: Pause at both ends. Full protraction at bottom, full retraction at top, control eccentric.
Sorenson Hold: If athlete is not yet strong enough to perform this, or if you just don’t have enough GHDs, substitute Superman hold. If athlete performed this last week and had no trouble with 0:45 second sets, they may add load.