030807 Thursday Night

I love workouts that develop just about everything.

Click on pic for movie demo!

Tonight we had Luca and Andrew in attendance and after some calisthenics and an easy 800 meter run we practiced our box jumps. Starting on the stairs, then the 20′ box and finally we all checked out on the 30′ box without problem. We reviewed coming to full extension somewhere during the movement (or it doesn’t count.)

Three rounds, 30, 20, and 10 reps, for time of:

Overhead walking lunges with single 25# dumbbells switching halfway through the set

Knees-to-elbows, modify as necessary.

Ball slams 20#(ish)

30 – 20 – 10 reps for time.

Surprisingly the guys just nailed the lunges, great effort! We’ll be practicing the knees-to-elbows again soon. For those that aren’t practicing the KTE’s, they are an excellent gateway movement to many gymnastic skills such as the front lever. They will even help your pull-up strength.

A real pleasure to work with athletes like this.


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