WEDNESDAY MOVE Nov 18 Written By David Koni Warmup Specific Prep 10 Alternating 90 Degree Hip Rotations 5/5 Worlds Greatest Stretch 10 Banded Good Mornings 10 Banded Glute Bridges with Pause 5 Yoga Pushups Aerobic Repeatability + Shoulder Endurance Sets 2-4-6-8-10 12/9 Cal Ski 12 KB Swings 30 Double Under’s Every 3:00 × 10 SetsSets 1-3-5-7-9 12/9 Cal Row 6/6 DB Snatch 8/6 DB Burpees Goal: Repeatable 1:45–2:15 roundsStimulus: Aerobic power + shoulder endurance with grip fatigueRPE: 7–8/10Strategy: Smooth 80% effort, unbroken DB snatch and swings, For larger groups get athletes to work in groups of 6 with a :90 second delay If more than 12 add Echo Bikes for Ski Ergs MIDLINE 15-12-9 Plate Situps Plate Lying Leg Raises 10 Side Plank Rotations David Koni
WEDNESDAY MOVE Nov 18 Written By David Koni Warmup Specific Prep 10 Alternating 90 Degree Hip Rotations 5/5 Worlds Greatest Stretch 10 Banded Good Mornings 10 Banded Glute Bridges with Pause 5 Yoga Pushups Aerobic Repeatability + Shoulder Endurance Sets 2-4-6-8-10 12/9 Cal Ski 12 KB Swings 30 Double Under’s Every 3:00 × 10 SetsSets 1-3-5-7-9 12/9 Cal Row 6/6 DB Snatch 8/6 DB Burpees Goal: Repeatable 1:45–2:15 roundsStimulus: Aerobic power + shoulder endurance with grip fatigueRPE: 7–8/10Strategy: Smooth 80% effort, unbroken DB snatch and swings, For larger groups get athletes to work in groups of 6 with a :90 second delay If more than 12 add Echo Bikes for Ski Ergs MIDLINE 15-12-9 Plate Situps Plate Lying Leg Raises 10 Side Plank Rotations David Koni
