3 Forward Rolls
6 Deadlifts at 75% of your 1RM
200m dash!
Rest until recovered (NMT 3 minutes)
Then, 3 Super Sets of:
5 Glute-Ham Raises
10 Glute-Ham Developer Sit Ups
Post rounds to the whiteboard and to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
This should be a dizzy good time. Mats are in high demand; a technique is to change up the starting exercise to get constant through-put on the mats. If you have never done a forward roll under pressure, you may want to follow the advice on the video and do them from a kneeling position!
Operational definition of “Super Set”: Do a single set of exercise A (GHR), then do a single set of exercise B (GHD s/u), then A, then B until complete with all sets. No time limit or duration. These are quality reps; take as much rest as needed to be able to pull off the set.
The first video below is a Jiu Jitsu demonstration of Ukemi, the forward roll. This is another way to do the roll that is more conducive to performing them on concrete, unlike the classic gymnastics head roll. It gives an excellent explanation and walk-through on the importance of learning to roll correctly and I believe you’ll come to realize this type is truly a more functional roll.
Training Videos.
- Here is the ukemi (forward roll).
- Courtesy of Again Faster, a great explanation of the Glute-Ham Raise and a few variations to consider.