Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
*Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Push Jerk
Warm-up Sets/Reps building to a starting weight.
Climb weight across sets as able.
Every :90 x 9 Rounds Total
Push or Split Jerk x 3-2-1-3-2-1-3-2-1
Post scores to comments.
“Banana Berries”
4 Rounds for time
Row 350/250m
Max Reps x Toes-to-Bar
14 x Dumbbell Box Step-ups (1×50/35lbs)
Notes: Dumbbell may be Front or Shoulder Racked for the Step-ups. Reduce the weight of the Dumbbell and Box Step height as needed at 1:1 reps. Movement substitutions may be unweighted Step-ups, Dumbbell Lunges in place, or unweighted Lunges in place. Additional Scaling, Rx+ spiciness and Points of Performance will be covered during the whiteboard brief.
Post time and reps per round of TTB to comments.
