LOSING SIGHT
Obj Work Capacity
Warm Up: 10 down to 1
Squat Jumps
Push Ups
Sit Ups
Training:
1) 10 Rounds
30/30 Box Jumps @ 24/20"
REST 3-5 Min
2) 75x Sandbag Burpees @ 60/40#
3) 4 Rounds
5x 1 Armed Sit Ups @ 16/12kg (each side)
10x Standing KB Good Mornings @ 16/12kg
5x Kneeling Sandbag Half-moons @ 40# (each side)
25m 135# Plate Carry
4) 3 Rounds
3x Shoulder Sweep
Hamstring LL
5x Shoulder Scare Crow
Peanut
Squat Jumps
Push Ups
Sit Ups
Training:
1) 10 Rounds
30/30 Box Jumps @ 24/20"
REST 3-5 Min
2) 75x Sandbag Burpees @ 60/40#
3) 4 Rounds
5x 1 Armed Sit Ups @ 16/12kg (each side)
10x Standing KB Good Mornings @ 16/12kg
5x Kneeling Sandbag Half-moons @ 40# (each side)
25m 135# Plate Carry
4) 3 Rounds
3x Shoulder Sweep
Hamstring LL
5x Shoulder Scare Crow
Peanut
Comments:
We are dropping into a 3 week work capacity cycle today and are going to revisit todays Box Jump work capacity 3 times. Get ready to get good at Box Jumps because you are going to get plenty of practice.
Most of our athletes where getting between 9-12 Box Jumps per round. Pay special attention to jump all the way onto the box, and step off. Over the past 2 years Rob has known at least 6 incidents of people rupturing their Achilles tendon jumping off of boxes. Including a dear friend of ours that was put out of commission for 3 months. Lesson: step off of the box.
Part (2) is a perfect example of Mark Twights SMMF (single movement mind fuck) which is one of our templates for work capacity. This should only take you about 10 minutes. Only a 3 out of 12 of my athletes finished this in time. Not because its impossible, but because they didn't attack it right. This fall directly under our work capacity rules in don't go to complete failure and limit your rest to 5 breaths. I would attack this by doing 4 reps and 4 breathes and not deviate from that plan, that will keep you from hitting muscular failure and still keep you moving the entire time.
Enjoy the work,
-Tod