Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Ankle/Calf, Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Overhead Squat
Movement Review, Remedial Drills & Warm-up x 5:00
6 Rounds, on the 2:30 of
Overhead Squat 5-5-3-3-3-3
Notes:
- Beginner athletes should be working sets and reps with a focus on movement development and consistency/competency with lightweight (or PVC) as needed.
- Rx Athletes should climb weight across sets as able. Stay salty.
Post scores to comments.
“Apple Cyanider”
For Time
21-15-9
Power Snatch (95/65lbs)
Toes-to-Bar
Burpees Over Bar
Notes:
- Burpees Over Bar today are performed with a jump over the bar (feet together) sans any directional requirement for the burpee other than ‘flat’.
- Scale Power Snatch weight to permit barbell cycling in bigger sets.
- Toes-to-Bar scaling will be covered during the whiteboard brief. Rx+ options will be alluded to in hushed, ominous tones at strategic moments throughout class times.
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Impact/Focus: Overhead Squat
60lbs
“Apple Cyanider”
21:01 (55lbs)