Calimano Facility Work

Goal today is to work on the slope, sequencing the body to do the work, not the arm. After 2 IP on Friday, rest Saturday, we should be in a good position to get downhill and work some tidal tanks, medicine ball shoves and plyo ball throws.

Prep the Body

All stretches are for 30 seconds at a time

• 90/90 Hip Switches
• 90/90 Foward Lean Stretch
• Half-Kneeling Hip Flexor Stretch
• Worlds Greatest Stretch
• Cat Cow Stretch
• Adductor Roll Backs
• T-Spine Rotations
• T-Spine Thread the Needle

Movement Prep

• Banded Jumps
• Landmine Press Switches
• Double Legged Pogo Hops
• Short Sprints (3-4)

Mound Work (3 Phases)

Tidal Tank Reps

• Round the World Rocker (Sphere) 8 Reps
• Shaker Punches (Sphere) 8 Reps
• Skenes Turns (Pill) 8 Reps

Medicine Ball Reps

• Pre-Loaded Shoves (6lb Ball; 8 Reps)
• Stride to Overhead Throws (6lb Ball; 8 Reps)
• 3/4 Neck Slot Throws (6lb Ball; 4 Reps)
• Velo Shoves (Max Effort; 6lb Ball; 5 Reps)

Plyo Ball Reps

• 2000 Gram Ball
  • Reverse Throws (5 Reps)
• 350 Gram Ball
  • Pivot Pickoffs (5 Reps)
  • Pickoffs (5 Reps)
  • Rocker Throws (5 Reps)
• 250 Gram Ball
  • Rocker Throws (5 Reps)
  • Sequence Throws (5 Reps) [Think Med Ball Shove]
• 200 Gram Ball
  • Rocker Throws (5 Reps)
  • Sequence Throws (5 Reps) [Think Med Ball Shove]
• 150 Gram Ball / 100 Gram Ball
  • Rocker Throws (5 Reps)
  • Delivery Throws; Knee to Ground (10 Reps)

Recovery

Recovery work needs to be arm bands, sauna, recovery boots, marco pro etc. Take the time to recover.