The reason for how I programmed this workout is a hybrid of strength, work capacity, and durability. The first effort is to strengthen the shoulders and lats pure and simple. The second effort is geared towards getting our legs ready for ski season. With elements of all different types of flexion included (concentric, eccentric, and isometric), and all performed for time, this effort is guaranteed to lead to some lactic buildup (“the burn”) in the quads, and also heavy breathing. The third effort is a full body hit designed to get our bodies working explosively and again to get the heart rates up. With a relatively high rep scheme this effort will be helping to build mental toughness to push through lactic buildup and further our work capacity. The last effort is a combination of injury proofing of the shoulders and mobility work for the shoulders and thoracic spine. Have fun!
W/U: 3 Rounds
10 x PVC Snatch
10 x Push ups
10 x Squats
30 x Jump Rope
6 Rounds:
4 x Military Press
5 x Pull ups
Pigeon Stretch
5 Rounds: TABATA (:20 work :10 rest)
-Rotational Lunges
-Weighted Sit Ups
-Jump Squats
-Tuck Hold
10-8-6-4-2:
-Burpees
-Jingle Jangles
-Hang Power Cleans
2 Rounds:
25 x (each) Shoulder Ext. Rotation
10 x Thoracic Rotation
4 X Shoulder Floor Sweep
