Warm-up Drills
I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review
**Foam Rolling: “The Pain Cave 23.1” x 8 to 10 min post Run Warm-up
-Lats, Scaps, Glutes, Hammies, Calves, Quads
-Mash Triceps, PNF Front Rack, Shoulder Openers;
…more if time permitting.
Impact/Focus: Power Clean & Jerk Complexes
Warm-up Sets/Reps building to a starting weight.
Climb weight (or descend) across sets as needed.
Every 2:00 x 9 Rounds Total
Power Clean x 1-3-5 / 1-3-5 / 1-3-5
+
Push Jerk x 5-3-1 / 5-3-1 / 5-3-1
Notes:
- The first interval is 1 x Power Clean + 5 x Push Jerks…
- Work through the sets as they shift volume back and forth between the Ground to Shoulders/Rack movement and Shoulders/Rack to overhead movement.
- Atletes are encouraged to adjust weight up across each 3 round block before resetting to a starting or increased challenge starting weight.
- Today references work established from front rack conditioning; most prominent in many memory banks would be “Tail Pipe” teamwork achievements here.
- Additionally we will be working a 1-10 and 10-1 at the same weight across in a more technical duress/conditioning approach imminently in our training future (hints, not spoilers, Ninjas).
- Happy Tuesday, now let’s Get Some.
Post scores to comments.
“Crack-N-Thumps”
5 Rounds for time vs. a 12:00 time cap
50 x Double-unders
12 x Slamball
15 x Knees-to-Elbows
Notes: Scale Dubs to 20 reps per round or 75 x Single-unders for today. Rx+ Strict K2E’s. Unbroken Dubs to progress through each round. Additional notes on scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
