Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Pressing Strength & Leverage Dynamics
Every :90 x 10 Rounds, work through the following…
Press x 5-4-3-2-1
Push Press x 1-2-3-4-5
(*climb weight as able)
Notes: Training stimulus and intentions; climb across sets of Press as able, hitting as heavy as climb and as close to a 1RM as able within the additional pressure of the time intervals. Once the movement changes to the Push Press we are looking to sustain or continue to climb weight as athletes feel the intended transition of strict strength + the aspect of leverage gained through positioning and dynamic movement aspects that are foundational to the Push Press.
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“Oh My Guord”
Versus a 14:00 Running Clock
Ascend as far up the following ladder of reps each round as possible
3-6-9-12… x Push Press (95/65lbs)
3-6-9-12… x Front Squat (95/65lbs)
3-6-9-12… x Pull-ups
Notes: Scaled format begins with 2 reps per movement and increases by 2 reps each subsequent round. Scaled movements are 1:1 on rep adjustments. Rx+ @135/95lbs and Chest to Bar Pull-ups or Bar Muscle-ups at 1:1 reps. Establish and develop aspects of the Kip, reinforce and build upon the concept of leverage and balance in foundation positions of the Front Squat and Push Press.
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