– this is a repeat of last week as you need to build off of your times and numbers from last week. This will occur for 3 weeks and then we will adjust the program lightly. I want everyone to see consistent improvement on skills and strength in the volume work and add accumulated practice to skills.
TUES March 11/14 Wk 2of3
A. 10-15 minutes static position work – try to accumulate 60sec of quality work on one skill at a difficult level that allows for 3-5 sec of work/set.
B. 25 minute – EDT – maximal strength (3-5 reps)
– Upper body push
– Upper body pull
C1. Hollow rock 2x30sec – rest 30sec
– Scale to hollow rock hold if necessary
C2. Reverse hollow rock 2 x30sec – rest 90sec
– Scale to reverse hollow rock hold if necessary
THURS March 13/14 – Wk 2of3
A. Artistic skill set practice -10-15 minutes
B. Ladder work in a skill – rest as needed 10 to 1 of;
– Upper body horizontal pull
– Core movement
C. Static position work from Tuesday – 30sec total volume at same progression
