Time: 5:00pm
Location: grassed area near the fancy houses
Equipment: Selection of KBs
A Hunk of Burning Lungs
1 person runs to the bottom of Jacob's and back
Everyone else completes the continuous KB sequence up to 5 times (L&R, KB not to touch the ground) or until the runner returns - followed by up to 1min rest then next runner goes
All to hit the ladder 4 times
Continuous KB sequence (KB not to touch the ground)
2 x snatch (end 2nd snatch with bell overhead)
Get down
2 x floor press (end 2nd press with bell in the air)
Get up
2 x OHS
2 x swing (switch hands on 2nd swing)
Repeat with other hand (1 rep is complete once both sides are done)
446 | QnA: Life Lessons from Sports, Training New Athletes, Managing Money,
Sports Specific vs GPP
-
STRONG Life Podcast ep 446 QnA on the following topics: - Life Lessons from
Sports (Why are High School Sports Struggling vs Why Travel Teams are
Thrivin...
1 week ago
1 comment:
quality session; 1 rep of the continous sequence took ~1min and the ladder runs were ~5mins so timing worked out well.
we were 3, i think this would work really well as a 2 man relay with 2 teams and scaling the number of ladder runs to time.
we got through 3 full rounds in <1hr and it was well and truly dark, the mozzies were out and we were sweating profusely. doing 2 rounds of the sequence back-to-back was tough but i think i only dropped the bell 1 time (when switching hands) using 16kg whereas the other guys gassed out a few times using the 12kg.
very tough on the hands.
the sequence itself was fantastic, our form on OHS is not great, ROM was sacrificed often for forearm/hand relief.
variations on the sequence could include:
- sub racked pistol for OHS
- sub windmill for OHS
- increase reps on snatch, press, swing
- countless other movements!
so in total if we completed all 5 reps each time for 3 rounds:
3 x ladder+ runs
120 x snatches (60 each arm)
60 x TGU (30 each side)
120 x OHS (60 each arm)
120 x swings (60 each arm)
nice.
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