BB Warm Up – Trainer’s Choice
RE-TEST
21-15-9 reps of:
TC = 14 min
*Jumping no stepping over BB for all levels except L1. This test is about how well you can move a medium heavy barbell under fatigue. The BB should therefore not be too light. Aim for a weight that enables you to do sets of about 3-5 reps when fresh. Aim for fast singles or two’s in the workout.
3-4 RFQ:
*Minimise rest between movements, rest as needed between rounds
10-9-8-7-6-5-4-3-2-1 reps of:
1-2 RFQ:
Into 2 RFQ:
12 x 30″ ON / 30″ OFF
14 min AMRAP:
I = 40/25 kg
B = 30/20 kg
* Aim to stay unbroken on the thruster and front squats as much as possible
1-2 RFQ of each combo:
*Work in pairs, one athlete starts on the first movement, the other on the shuttle runs. Switch before moving on to the next combo
6 RFT:
TC = 40 min
X =
Aim for:
Scaling: R1-3 TTB, R4-5: jumping pull ups, R6: jumping BMU
Thursday 2 July
RE-TEST
21-15-9 reps of
TC = 14 min
*Jumping no stepping over BB for all levels except L1. This test is about how well you can move a medium heavy barbell under fatigue. The BB should therefore not be too light. Aim for a weight that enables you to do sets of about 3-5 reps when fresh. Aim for fast singles or two’s in the workout.
OR TRAINING:
For time:
21-15-9
TC = 14 min
*Use the same weight as what you’ve used in the test
Build up to a heavy:
Alternate with:
Find a max of:
2 RFQ:
3-3-2-2 reps of
Alternate with:
16 min AMRAP:
In teams of 2:
*Choose a gymnastics movement you’re most comfortable with and choose a number you can do in max 2 sets.
I = 15/10 kg
B = 10/7.5 kg
Into 2 RFQ:
3-5 RFQ:
*Minimise rest between movements. Rest as needed between rounds.
*Reverse order than last time you did this combo. Only go for this option if you are comfortable with the movements.
16 min RFR:
*Score is all reps completed in all 4 rounds, consider pushing harder in movements you can do easier more of.
Into 1-2 RFQ:
All in teams of 3:
10 min AMRAP
P1:
P2&3:
*Score = total reps completed, switch as often and whenever you want.
Rest 5 min
For time:
TC = 15 min
*Worm has to be held off the floor by the other 2 athletes, you don’t need to drop the worm to change partners.
Score = time or reps at 15 min.
Rest 5 min
5 min AMRAP
P1:
P2 & P3:
*P2 & P3 can only move the worm if P1 is in a hollow body hold.
*Score = total reps completed
