Warm-up Drills
I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review
Impact/Focus: Rope Climbs & Crawl Spaces
5 Rounds, alternating intervals between the following tasks, each movement is allotted 90 seconds to partition work/rest.
5 Rounds alternating between the following:
1:30 x Rope Climbs (wraps & reps)
1:00 x Bear Crawl Forward/Back + Lateral Crawl L&R
Notes: Developing wraps (S-wrap and J-wraps, etc.) and climbing techniques for the Rope Climb (ie. go ‘up’) paired with coordination and core stability training through directional crawls. Incorporating an emphasis on Pulling strength today will be substituting a max rep set of strict Pull-ups or Ring Dips followed by rep assignments based on the score for the first round at 30-40% (ie.10 rep max score = 4 subsequent rounds at 3-4 strict reps per effort.
Post scores to comments.
“Rain Train”
Complete as many Rounds/Reps as possible in 20:00 of
3 x Wallwalks / 6 x Inchworms
15 x Slamball / 30 x Hammer Strikes
15 x GHD Sit-ups / 25 x Anchored Abmat Sit-ups
Run 400m
Notes: Scaling & additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
