Trainer Warm Up 15 Min.
Skill: Pistol Squat Practise 15 Min.
Competition: front racked or Overhead weighted, establishing a 1RM.
2 Rounds @ running clock,
working 4 intervals of 20 sec. on 10 sec. off at each station of:
- L-Sit on Rings*
- Pistol Squats**
- KB Swings 32/24//24/16kg
- Box Jumps 30″/24″//24″/20″
*Place a Box under feet, rings set 18″ above box, that´s approx. a forearm length.
**alternating legs after each interval! 1st interval left leg 2nd right leg …
Score: Reps at each station. The clock won´t stop at any time so rotate quickly.
Coaches: Each athlete spends 4 intervals at each station before rotating to next station. The clock never stops until 2 rounds of 4 intervals at each station are completed.
A very successful weekend in Adelboden, Suisse.
Winning the RTL and making the SLALOM podium. 0,03 sec. behind. Try to clock that on your stopwatch ; )