WARM-UP -
Hip Halo Warmup
-into-
3 sets:
10 sec row (easy)
10 sec row (mod)
10 sec row (hard)
4 Dumbbell Deadlifts (build
across)
4 Dumbbell Hang Cleans
(build across)
4 Dumbbell Shoulder to
Overhead (build across)
WORKOUT PREP -
1 set:
5/4 Calorie Row (at workout
pace)
5 Dumbbell Deadlifts
4 Dumbbell Hang Power
Cleans
3 Dumbbell Shoulder to
Overhead
WORKOUT - Cici’s
Freedom (RX’d)
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts
(50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power
Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to
Overhead (50s/35s)
(KG conv: 22.5s/15s)
Skills and Drills -
Pistols: Week 1
Pistol Start-Up
All Levels:
Take 10-15 minutes and have
athletes go through and test
out where their flexibility is
at. Don’t let athletes start
trying to hit a pistol without
trying the beginning stages.
Once we establish a starting
point, work through a few
sets and practice settling
their balance.
MOBILITY -
1 min lying 90/90 hip stretch
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)