WLC Day 19: Read – The Importance of Sleep for Weightlifters and Other Athletes. This is what happens with a good night’s sleep. This is what is necessary for the adequate recovery of a non-athlete. But this may not be enough if you are serious athletes doing a high volume of training. You will need more sleep or else you will be going into training sessions in sleep debt. You might get away with this for one training session, but it cannot continue if you expect to make any progress.

Warmup

Dynamic Athletic Movement

10 Minutes: Movement Flow
Downdog Walk, Frog Hop, Lateral Ape Walk
Reverse Downdog Walk, Reverse Frog Hop, Lateral Monkey Walk

Try doing a few reps of one movement and then switching immediately into a different pattern seamlessly. Start slowly and as you practice increase the speed. Be mindful to use correct form as you play with flowing from one animal to the next. Try to keep moving for the entire 10 minutes.

Skill

10 Minutes Pull-up/Crow + Somersault Practice

L4 – 3-5 unbroken sets of 2/3/5 – 2 strict chest to bar/ 3 strict/ 5 kipping AND try pressing to Handstand from Crow/Tripod

L3 – kipping technique practice – swing/drive/kip/return

L2 – strict pull-up practice – sub-maximal sets/chin-ups/negatives/partial reps/scap-retractions

L0/1 – same as L2, and ring rows

***between sets of Pull-ups, practice finding your balance in the Crow pose, and then overbalance toward your fingertips, tucking your chin and rolling through a somersault into a squat stance. It should go without saying that if you can’t get into the Crow pose yet, work on that rather than the somersault.

Lift

5 x 5
Press @ 80%

Levels 0/1

5 x 5
Single Arm Kettlebell Press

Conditioning

“Archers, Ready!”

Levels 3/4
8 Minutes AMRAP
10 Push-ups
15 Kettlebell Swings

Levels 0-2
Box assisted Push-ups if necessary