APH-2025-020
Anaerobic Capacity - Rebound
Austin Haedicke
176 Words | Read Time: 48 Seconds
2025-01-19 18:41 -0800
Energy System: Anaerobic Capacity
Difficulty: Rebound
Intention:
Start with tackling some hip and shoulder mobility, then move to the funky press. Personally, I’ve always thought these were silly, though that depends on the application. For “stabilizing” and “awkward movement” work, I can feel the usefulness.
Capacity work is hard to strike a “rebound” intensity with, so make the last few intervals hurt a bit. The 10-calorie sprints were taking me about 15 seconds and the sandbag hang-cleans + carry were enough “suck” to get a good flash pump and feel like I took a hard body shot before calling it a night.
Warm Up:
4 x 30 seconds Rebound (10m Bear Crawl between sets)
3 x 10 Alternating Kicks (each side)
3 x 10 Lunge + Alternating Kicks (each side)
PAIL/RAIL Shoulder (external)
PAIL/RAIL Shoulder (internal)
Work:
2 x 10 Funky Strict Press [55#]
EQI Shoulder Adduction
EQI Shoulder Abduction
Then, 3 rounds of:
- 10 x Bike Calories (sprint)
- 5 x Sandbag Hip-to-Shoulder [50#]
- 50m Sandbag Bear-Carry
- 30 seconds rest
Resource:
- Ollin BJJ Support: Movement 12