Ballistic training

3f’s, mission, Principles and disclaimer covered.

Pax: Montoya, Rudy, Crabby Patty, Lonzo, Landslide, Woodstock

QiC: Woodstock

Ballistic training is too develop power using explosives movements and removing the controlled deceleration inherent in most exercises. Using slightly less weight and reps, but focusing on drive through (throwing, jumping, etc,) and overall volume you gain power.

The thang:
6 double hand release Merkins: from down, hands off ground, push through to top explosively – no need to clap, but bring hands off ground.

Pop up, grab block/kb/coupon.

10 kb swings

8 ground to sky (coupon on ground, wide grip, explode up to full overhead)

20 yrd Sprint to far side (pull-up bars). 8 jump squats, 8 tuck jumps, 5 pullups with explosive pulling as high as you can – muscle ups if you can. Mosy back.

AMRAP above for 15 minutes.

squat thrust jump suicides:
With block, 4 squat thrust jumps at baseline, suicide to cones 1-4 (base/5/10/15/20)

Block / coupon clean and toss – from ground in squat, explode up like squat thrust but launch your coupon. DO NOT THROW TOWARDS OTHER PAX!!!! Keep going until you have covered 20 yards, turn around and repeat on the way back.

Woodstock was the 6.

BoM to close it out as it should be.