Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Push Jerk
Warm-up Sets/Reps building to a starting weight.
Climb weight across sets as able.
Every 2:00 x 7 Rounds Total
Push or Split Jerk x 3-3-2-2-1-1-1
Post scores to comments.
“Elfabits”
Complete for time
15-12-9-6-3 x Pull-ups
15-12-9-6-3 x Handstand Push-ups
20 x GHD / 25 x Abmat Sit-ups
Notes: Kipping emphasis and movement development effort for the HSPU today. Points of performance, scaling and training guidance will be covered during the whiteboard brief. Rx+ 21-18-15-12-9 reps per round for HSPU and Pull-ups (C2B or Bar Muscle-ups) with the core workload remaining 1:1.
Post scores to comments.
Skill Development
Time Permitting:
3-5 Rounds or 8 to 10:00 working for quality
10-15 x GHD Back Extensions
1:00 x Plank (high/low on Bench or Floor)
1L+1R sides x Lateral Plank Circuit (Floor or Bench)
Low Plank KB Row (Bench for elbow/arm support)
Notes: Set-up a GHD for Back Extensions, grab a light Kettlebell and a Bench. Some extra fun available on the back end of the Rowing Hell-ervals above; Yahtzee.
Post scores/training completed to comments.
