Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat
Warm-up Sets/Reps building to an intended starting weight.
Every 2:00 x 5 Rounds Total
Back Squat x 3-3-3-3-3 reps (Climb weight as able)
Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range. Movement quality and position integrity at depth will be prioritized from warm-up through working sets. Newer athletes will be prioritizing movement compentency & a squat primer for the subsequent Benchmark, “The Chief”.
Post scores to comments.
“The Chief”
Complete 5 Rounds of
3:00 AMRAP x 1:00 Rest
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Highly advisable to take good notes on scaling details/scores for future benchmark comparisons and references. Link to 07.25.2023 “The Chief” found HERE.
Post scores for five AMRAPs to comments.
