Warrior Gym, 1000 and 2100.
*** WEIGH-IN prior to warmup***
Warmup: Standard
Practice: Back Squat 3 x 5
Focus on pushing those legs out and keeping your knees tracking over your feet throughout the entire range of motion. Initiate the movement with your hips and pull (don't fall) your butt down until the crease of your hip is below your knee. Drive your hips straight up out of the hole (imagine a chain attached to your tail bone that pulls it straight up) by pushing through your heels. You should be able to wiggle your toes in your shoes throughout the range of motion.
Train: "Karen" For Time:
150 x 10lb Wallball shots (10ft target)
This is supposed to be done with a 20lb ball, but we don't have any at the gym so we'll stick with 10lbs. If you've got one available, feel free to use it. If you don't have a med ball, do 45lb (bar only) Thrusters instead. Some reminders:
1. The closer you keep the ball centered over the middle third of your foot, the more efficient you will be and thus the easier it will be.
2. Crease of the hip must be below the knee on every rep or it doesn't count.
3. Ball must make contact with the wall at or above the ten foot mark. There is a big accuracy component to this. If you throw it higher than the 10ft mark, yet it makes contact with the wall below the mark, the rep doesn't count.
4. Go to your happy-place during the workout. Break it up in chunks and keep chipping away at it with minimum breaks (keep it at 3 to 5 breaths per break).
5. Try to get someone to count for you. If necessary have them take their socks and shoes off to get that high.
Post: PNF Quads and Hams. Stretch anything else that needs it. Fuel your body for tomorrow's rest day.
Do hand maintenance tonight if you didn't on Saturday.
Write bodyweight, weights, and time in comments.
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MAJ M - BW:199lbs; Practice: 245,265,275, definitely found a chink in my armor and need to work more on these;
ReplyDeleteTrain: RX'd(10lb ball), 6:54.
Spent 10 additional minutes with the foam roller on my legs and they feel much better for it.
Sela - BW:178lbs; Practice:135,185,225; Train: 12lb ball-6:19; added tabata push-up: score 11
ReplyDeleteFerarra - BW: 187; Practice: same; Train: 12lb ball- 9:20; tabata push-up: 5
Wise - BW: 178lbs; Practice: 135, 185, 185; Train: 12lb ball-9:40
We are all still mainly working on form and trying to find out limits for what weights are appropriate
BW: 187; Practice: 255, 265, 270 (4); Train: 20lb ball - 9:47
ReplyDeleteMike - Practice: 205,225,245(2); Train: 5kg, 5:50. Very impressive performance, did all 150 reps unbroken!
ReplyDeleteTemple - Practice: 275,275,285; Train: 5kg, 7:05.
Timmons - Practice: 185,195,205; Train: 10lbs, 7:05.
BW: 203; Practice: 245, 255, 265; Train: 20lb ball - 16:03
ReplyDelete