Today we continued sport specific maintenance training. I started the class with strength and we ended with a 10 minute work capacity session. This helps keep the athletes card bas while maintaining their strength. I focused a lot on shoulder work, low back and power. We finished with some running, core and explosive movements in short period with no rest.
Warm-up: 25 Turkish get-ups on each side
4 rounds
6x deadliest (increase wt )
10 x bounds
pigeon stretch
4 rounds
6x overhead squat w/barbell
6x snatch w/barbell
10x sit-ups
4 rounds
12x KB floor press
3x clapping push-ups
shoulder stretch
3 rounds for time
6x russian twist
6x touch jump touch
20x mt climbers
200 m run
STRETCH!
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