January 25, 2011
“Triplet Ladder”
Warm Up
Joint Mobility and Agility Drills
Workout of the Day (WOD)
“Triplet Ladder”
As many rounds as possible in 20 minutes
Kettlebell Swings 70M/53W 1 -2- 3- 4 – 5 -6-etc…..
Toe 2 Bar 2 -4- 6- 8 -10-12 etc…..
100 Meter Sprint after each round
Cool Down
Band Stretch and/or Foam Roll
Olympic Weightlifting 630PM Only !!!!!!!!!
Snatch Technique
Coaches Notes: On the Triplet Ladder move up the ladder as follows 1 Kettlebell Swing, 2 Toe 2 Bar, Run 100 Meters, 2 Kettlebell Swings, 4 Toe 2 Bar, Run 100 Meters, 3 Kettlebell Swings, 6 Toe 2 Bar, Run 100 Meters, etc……… Climb as high as you can get on the ladder in 20 minutes. Standard will be American Kettlebell Swings and both Feet must hit bar during Toe 2 Bar or its a no rep.
11 rds. + 13T2B Rx
7 rds 11 ttb
53 Russian swings
9 rounds with row and 7 toe to bar. RX Oh, and Charles with a perfectly measured run!!!
8 Rounds w/ 106# KB
9 Rds + 19 toe to bar Rx….my hands are so sore!! Toe to bar were evil!
PR’d on my snatch too!! Went from 105 to 110…was really close to 115, but I’ll get it next time!
12 rounds
4 t2b
One other important aspect is looking for and finding mentors. It is easier to follow somebody’s steps rather thatn fighting and struggling by walking your own path. Unfortunately, in this industry it is very expensive – but in USA education is expensive anyway;)