Who wants to be inside the gym when the weather outside is so incredible?
Next Tuesday at my 6:45pm Sport maintenance class, weather permitting the majority of the class will be held outside.
The warmup will consist of some ladder drills as well as cone drills.
Next a strength block will include a kettle bell goblet squat with a heart beat at the bottom ( pressing the KB away from your chest to full extension and then coming up from the squat position). Follow this with either the same KB size in swings or use a heavier KB. Athletes should use the same protocol as any barbell exercise and work up to a hard but doable weight.
The fun begins.
A total of twenty minutes will consist of :30 seconds at each station
Sled push, lock out your arms and drive it home.
Weighted sled pull, put on the waist strap and plow like an mule.
Farmer Carry. Don’t let go and maintain a good rolled back shoulder chest forward posture and smile.
Clean the KB’s then Push Press KB’s. Use your lower body.
Rest. Enjoy it, it’s only :30 seconds
For the next effort we will move inside to utilize the padded turf and mats for a solid core cycle. Standard exercises here. Grind through them.
Rounding out the hour with some low back upper back mobility that will make you feel better about the day.
See you outside the gym.
Coach Brian
W.U. 10min Ladder and cone drills
6 Rounds
5x goblet squat with HB
10x swings
your choice stretch
4 Rounds 30 sec each station
sled push
wtd sled pull
farmer carry
kb clean + push press
rest
3 Rounds
10x Russian Twist
10x WTD situp
10x alt V ups
10x FDBE
2 Rounds
Low Back Complex
