Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Snatch
Warm-up Sets/Reps x 5:00
(movement practice and movement pattern repetitions are prioritized over adding weight to a light or empty bar here)
Every minute, for 12 rounds total, climb weight across sets and reps as able;
EMOTM x 12
Power Snatch x 1 rep
Notes: Climb/adjust weights per set as able. Athletes may either work light weight up to a challenging moderate weight (70%1RM range) to focus on movement proficiency and development, or climb across reps to a heavy single on the day.
Post scores to comments.
“Stripes”
For time
vs. a 16:00 time cap
3-6-9-12-15 x 1-arm Devil’s Press (1×50/35lbs)
3-3-3-3-3-3 x Wallwalks
*Each round finishes with a 50ft Shuttle Run (4x50ft)
Notes: Scaling up for today doubles down on the 1-arm Dumbbell Devil’s Press or may upgrade to two dumbbells for the original rep scheme. Choose wisely, Ninjas. Wallwalks have a nice shiny new scaled distance line (yellowwwwwwwwwwww), get excited.
Post scores to comments.
