training think tank youtube tttTD17 - THE THROWDOWN

WARM-UP 👇
General Flow
1min Row
50' Animal Walk of your choice
1min Ski
50' Animal Walk of your choice
1min Bike
50' Animal Walk of your choice
x2-3 sets
+
Joint / Movement Prep
A. Wrists -gymnastics 4-way wrist prep
B. Shoulders - Cat/Camel - Planche Lean - HS Reach-through
C. Hinge/Spine Prep:
-PVC Hip Hinge Drill
-DB 2-arm Jefferson Curl
- Lying Supine Bent-knee Windshiled Wipers
-RKC PLank
- Mcgills big three

Specific Prep
A. HSPU - work on feet together standard and kip technique
B. Deadlift - warm-up hinge pattern and find proper tension for workout
C. Double Unders - find cadence you can hold for workout
+
2-4 sets @ comp pace
60-120 Sec Row slowly building in effort
5-10 HSPUs
5-10 Deadlifts
20-60 Double Unders based on proficiency of movement
rest 1-2min bw sets w easy assault spin
…
rest 5-10min… and go!
____

SCALED VERSION 👇
4 rounds for time
10 pike position strict HSPU (feet on box or on the floor)
15 deadlifts (185/135#)
150 DUs (or 50 "single, single, double" complexes)
____

MOVEMENT STANDARDS 👇
HSPU - 24x36" box, must start each rep with arms fully locked out, hips fully open at the top
Deadlifts - no bouncing, hips/knees/shoulders in line at the top of each rep

training think tank youtube tttTD17 - THE THROWDOWN
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