Training Session: Bottom Clearing Rides to Heist / Stand-Up

USER:  KOLAT
Style:  Collegiate
 
Warm-Up 20 minutes

• Plyo’s 2 Rounds:
  • Plyo Push-up 20
  • Box Jump 10
  • Lateral Box Jump 30
  • Plyo Lunge 20
  • Traveling Push-Up Over Ball 20
  • Pike Jump 20
  • Plank 2 Minute Hold / 1 Minute L Site
• Stretching

 
Technique Bottom 40 Minutes

• Clearing tight waist to heist and stand-up
• Clearing wrist ride to heist and stand-up
• Clearing 2 on 1 to heist and stand-up
• 50 explosive stands each man

 
Conditioning:

• 100 Bar push-ups
• 100 Flutter kicks using 1, 2, 3, = 1 count
• 100 KB Swings

 
Total Practice Time Approx. 75 Minutes
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