Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Curtis-P Barbell Complex
Warm-up Sets & Reps, building from PVC & Empty Bar to a starting weight for the following;
Every 2:30 x 7 Rounds
1 x Curtis P
*Climb weight each round as able.
Notes:
A Curtis P Barbell Complex is
1 x Power Clean
1 x Front Rack Lunge (Left Leg)
1 x Front Rack Lunge (Right Leg)
1 x Push Press
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“Choke Point”
Complete for time
Run 200m
20 x Curtis P’s (95/65lbs)
20 x Bar Facing Burpees
Run 400m
15 x Curtis P’s (95/65lbs)
15 x Bar Facing Burpees
Run 400m
10 x Curtis P’s (95/65lbs)
10 x Bar Facing Burpees
Run 200m
5 x Curtis P’s (95/65lbs)
5 x Bar Facing Burpees
Notes: Scale weight as needed, referencing the best lift from the Impact/Focus training as applicable. Additional Scaling for newer athletes through experienced Ninja’s (Rx+ gauntlets) will be covered during the whiteboard brief.
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