Thursday 4/30
Purple Crush
obj: work cap
warm up: 4rds
DOT drill
10x 1 armed swings
10x 1 armed press
cobra/down dog
training
1)18-12-6
thrusters @ 95lbs
TGU's @ 35
2)10 minute amrap
6x ball slams
4x burpees
2x 25m sprints
3)10 rds 30/30
rowdy rowdy roddicks
4) 10 minutes
four man rotation L sprint
comments:
Breathing hard and heavy today with for 10 minute work capacitys
pt 1 is a lesson in tactics, Jake and I both finished in around 8 minutes. For the thrusters I did two sets of 9 with five breathes between and broke the TGU's into sets of three on each side. All of our athletes really struggled with this one.
pt 2 proved to be a pretty fast grind, most guys got though 10-11 rounds
pt3 if you've never done a RRR, its essentially two cones 6 feet apart and you start on one side and touch the cone jump in the air and touch the cone again and then side shuffle to the other cone and repeat for 30 seconds. Lots of squatting and jumping and the lateral movement never allows you to recover.
