Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press & Barbell Row
Warm-up sets and reps building to a starting weight for the following movements’ sets & reps:
12:00 to complete
Bench Press 10-8-6-4-2 (*Climb weight across sets as able)
Barbell/Dumbbell Row 10-8-6-4-2 (*Climb weight across sets as able)
Notes: Complete for quality and load across sets.
Post scores to comments.
“Dirty Docket”
For time
30 x Medicine Ball Cleans (20/14lbs)
30 x Push-ups
30 x 1-arm Dumbbell Devil’s Press (50/35lbs)
30 x Walking Lunges (1xDumbbell)
30 x Sumo Deadlift High Pull (75/55lbs)
30 x Push Press (75/55lbs)
30 x Knees-2-Elbows
30 x 1-arm Dumbbell Snatch (50/35lbs)
30 x Push-ups
30 x Wallball (20/14lbs to 10/9ft tgt)
Post times to comments.
