Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Press
Warm-up Sets/Reps as needed building to a starting weight.
Every 2:00 work through the following sets and reps
Press 5-5-3-3-1-1
Finish with:
2 sets x Push Press 5-10 reps
Notes: Athletes should increase load across as many sets as possible. Switch to Push Press for two final sets at a lighter weight The last weight performed for Press may suffice, adjust as needed.
Post scores to comments.
“Classy Triplet”
For time
vs. an 18:00 time cap
21-18-15-12-9-6-3 reps of
Sumo Deadlift High-Pull (75/55lbs)
Toes-to-Bar
Box Jump Overs (24/20″)
Notes: Scale volume for beginner athletes to 15-12-9-6-3. Adjust weight for the SDHP if applicable. Scale height as needed on the Box Jump Overs. Toes-to-Bar may substitute out for V-ups at the same number of reps or increase in challenge for Rx+ to the Strict variety.
Post scores to comments.
