strength and focus: front squatemom ≤ 10
225lb front squat x 1 (85% 1rm)
225lb front squat x 1 (85% 1rm)
recover, then
Section 1:
Section 1:
3 x
95lb thrusters x 9
butterfly abmat x 11
40m sprint x 1*
95lb thrusters x 9
butterfly abmat x 11
40m sprint x 1*
recover**
recover while group b does section 1, then
Section 2:
recover while group b does section 1, then
Section 2:
3 x
32kg swings x 9
push ups x 11
32kg swings x 9
push ups x 11
40m sprint x 1*
recover**
*start 1 minute recovery after the last participant finishes the sprint
*start 1 minute recovery after the last participant finishes the sprint
**20m out, 20back
1 comment:
modified this over and over before this morning, trying to get it just right. in the end i feel as though it was very effective in eliciting a positive response in multiple areas. the only flaw was the disparity in recovery time between groups and therefore, participants. beforehand i didn't anticipate the difference in scores between players. a blanket recovery time of 1 min couldn't be administered without staggering start times after the first effort. this would have taken away the "race" aspect of the day since start times would have been different. the obvious solution eluded me until post workout when i realized that an e2mom would have worked perfectly. in the end i believe all of us got the desired result but even though the competitive element between groups appeared to be comparative the parameters were in fact different.
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