90’s rock band week here at Grit Athlete and we’re kicking it off with Third Eye blind. Did you try to sing all the lyrics to “Semi-Charmed Life?” So did we, but we weren’t too successful.
“Third Eye Blind”
3 Rounds of:
1 Minute of box jumps (24″/20″)
1 Minute of pull ups
1 Minute plank hold (off forearms)
– Rest 1 minute
STIMULUS
Duration: Medium (12 minutes)
Volume: Moderate to high, depending on capacity
Load: Bodyweight
White Board Chat:
Gymnastics interval work today! We have some leg and hip movement in the box jumps, some shoulder work in the pull ups, then some core work in the plank hold (all of the movements to be 100% accurate, but more prevalent in the plank). Use today for whatever you need – a skill day, or a burn it down day. Whatever your goal with these movements, let’s take the opportunity to better ourselves, regardless of where our capacity is. Other than the plank hold, there is no set number of reps you need to achieve, just work where you need to and ask your coach how to cater it to your needs today! For the plank hold, we can dial the time down that we are holding depending on our capacity. Long story short – it’s shooter’s choice so let us know how we can get you to where you want to be!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
1 Minute of tuck jumps
1 Minute of scap push ups
1 Minute plank hold (off forearms)
- Rest 1 minute
VOLUME
3 Rounds of:
:30 of box jumps
:30 of pull ups
:30 plank hold
MOVEMENTS
- Box jumps
- Lower the height first to allow us a quicker cycle time
- If we have an injury or limitation that prevents us from jumping, perform step ups
- Pull ups
- If we have 1-2 strict pull ups, but then we have to rest, just accumulate some for practice. Avoid working to failure
- If we are working towards our first strict pull up, perform either ring rows or banded pull ups depending on our current capacity. If it takes us 2 big bands or more, go with ring rows so we are relying more on our own body weight
- Plank hold
- If we are working on our capacity to hold a plank, let’s hold for :30 today
- If we have an injury or limitation that prevents us from holding a plank off our forearms, perform a hollow hold