Foundational #3A

Focus on improving farmer’s carry and lunges over the next 2 weeks. Includes accessory movements and machine fitness for overall fitness enhancement. Setup: Divide class into 8 zones, with 4 athletes each, scalable by multiples of 8. Unilateral movements: 10 reps on one side, then 10 on the other for 100 seconds. Couplet stations: Complete 5x Divebomber and 30x Swimmers continuously for 105 seconds. Stations should flow in a circuit; pre-set equipment if necessary. Coaching Tips: SB Clean + Front Squat - athletes perform 5 SB Cleans and then 10 front squats for 105 seconds. Weight recommendation: use competition weight for SB Clean + Front Squat. Bulgarian Split Squat: athletes alternate 10 reps per side for 100 seconds, focusing on stability. Single Arm Row + Unilateral Carry: complete 5 reps on one arm, carry KB, then 5 on the other arm and carry back. Weight recommendations: Clean + Front Squat = competition weight; Single Arm Row + Unilateral Carry = moderately heavy → heavy; Discus = light → moderate; Z Press = light → moderate; Split Squat = moderately heavy