Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Turkish Get-up Time Trial
Following the movement review athletes will have a clock set for warm-up sets and reps. This time may be used for remedial mobility drills, additional movement instruction and build to a working weight for the following intervals.
Working :90 seconds x :30 rest (7 Round, 14 minute Time Cap)
Complete the following in as few rounds as possible.
24 x Turkish Get-ups (32/24kg)
*Scale weights as needed, volume may also be adjusted; to 21 reps, for example. Mobility proclivities will be treated to a host of devious substitutions that are compound, functional tasks with an equal to or greater metabolic potency. Yupppppppp.
Post scores to comments.
“Double Dragon, Flying Knee”
4 Rounds for time vs. a 14:00 time cap
50 x Double-unders
30 x Wallball (20/14lbs)
Row 30/24kcal
Notes: Scaling options and points of performance will be covered during the whiteaboard brief.
Post scores to comments.
Skill Development (Time Permitting)
3-5 Rounds for Quality of
1-arm Farmers Walk ‘Shuttle’ (4x30ft, 2 each arm, alternate per length)
:15 to :25 seconds x L-sit Hold or Low Plank Hold
*KBs for the Farmer’s Walk
