Warm-up Drills
I. Row 500
II. Coach’s Choice (Overhead Mobility Emphasis)
III. Mobility
Impact/Focus: Press Deload (Week 4)
Work through the following sets of Back Squat using the percentage based sets outlined below.
***USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW***
Example Warm-up Sets
8-12 reps x light Dumbbells
5-8 reps x Barbell
Sets of 3-5 reps building to working weight and greasing the groove…
Working Sets:
5 x 40%
5 x 50%
5 x 60%
5 x 60%
5 x 60%
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“Deception Tactics 23”
5 Rounds for time
vs. a 8/6:00 Time Cap
10 x Ring or Static Dips
15 x Box Jumps (24/20”)
—
Rest 2:00
—
5 Rounds for time
vs. a 8/6:00 Time Cap
10 x Push Press (115/85lbs)
15 x Knees-to-Elbows
Notes:
- Athletes finishing early may take their remaining time prior to time cap plus the 2:00 rest interval to recover before moving on.
- It must be noted that whether time capped or not, each athlete must rest 2:00 before engaging through part II.
- Scaling applied to repetition/task volume, time caps, and movement substitutions will be covered during the whiteboard brief and reinforced during set-up prior to the call to 3-2-1 Go.
- Rx+ Options are: Box Jumps @ 30/24”, Push Press weight increased to 155/105lbs, 2 x Rope Climbs in place of Knees to Elbows, Time Cap is 6:00 in place of 8:00 for Rx. Spicy.
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