Bubble Guts
Objective: Explosive Speed / Power
Warmup: 8 rounds
50m stride
50m drill
1) 12 rounds
40m sprint - max acceleration
45 sec rest
2) 10 minutes
1x broad jump
3x pushup
3) 3 rounds
10 sec L-sit on dip bars
8x knee tucks on dip bars
8x floor wipers
8x straight leg situps
Comments: Start the sprints in a track style stance and work on accelerating as fast as possible out of the hole. Working on that explosive power that we develop in the gym with all the olympic lifts.
Broad jumps are awesome, make sure you stick a nice deep landing and get some of that eccentric loading in.
L sits are not awesome, they are awful, but I still kinda like them. Go right from the L sits to the knee tucks. Hint: Shift your upper body weight back on the L-sit.....it will balance out the weight of the legs.
