Warm-up Drills
I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review
**Foam Rolling: “The Pain Cave 23.2” 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: Overhead Squat Wave Pool
Warm-up Sets/Reps building to a starting weight.
Climb weight (or descend) across sets as needed.
Every 2:00 x 9 Rounds Total
Overhead Squat x 3-2-1 / 3-2-1 / 3-2-1
Notes: From the Rack or from the Deck (floor) per individual athlete discretion. Rx+ is so spicy it would singe your retinas, it will be whispered upon request during the whiteboard brief (Hint: Complex).
Post scores to comments.
“Water Country”
Complete for time vs. a 15:00 Time Cap
Row 750m
10 x Bar Facing Burpees
15 x Overhead Squats
15 x Bar Facing Burpees
30 x Overhead Squats
15 x Bar Facing Burpees
15 x Overhead Squats
10 x Bar Facing Burpees
*Cooldown 500m Row after completing the for time portion.
Notes: MetCon applicable substitutions for those with OHSQ proclivities (mobility) will substitute 2 x reps for Bumper Plate Overhead Lunges & Burpees with a jump to the plate (one example).
Impact/Focus: Overhead Squat Wave Pool
70lbs
“Water Country”
21:10 @55lbs completed (15 min cap score was 85 rep)
Notes: very fun 🙂
Did the following afterwards just for shits and giggles…
db shoulder press 4×10 (20lbs)
dumbbell incline chest press 4×10-12 (20lbs)
Arnold press 3×12 (15lbs)