ROD 061013


Monday, 10Jun13


Monday Mash-up

Going forward we will include a skill drill. The skill drill will consist of movement practice, where the member will follow the skill drill of the day and practice during this time. You will have about 5-10 minutes to work on this movement. We ask that you take this time to really concentrate on your form and not shoot the shit with another member. No One is perfect at any one movement so take the time seriously. It’s for your own good and will prevent injury while improving power. If you are not sure of the movement ask your coach for tips on how to improve.

Skill Drill: 10 minutes / Squats – unloaded or loaded, use different variations of load position i.e., to the front of the body, behind the neck, make sure you squat upright when loaded and not leaning forward. Learn to squat properly with depth.

This will be a 30 second work /20 second recovery for 6 rounds with a 1 minute rest between every 2 rounds

  • Jumping Pullups
  • Wall Ball
  • Anterior Reach with Overhead Press
  • Box Jumps
  • Sandbag Rotational Hi-Pull