Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: Row or Shuttle Runs, Foam Roll T-spine, Scaps, Lats & Glutes x :20 to :30 per side, Row or Shuttle Runs
Impact/Focus: Pull-up Test & Progress
Select either strict, kipping, or a mix of both for the following. Set-up with a challenging current band level or perform Ring Rows; guidance for strict to kipping with scaled Pull-ups or Ring Rows will be covered during the whiteboard brief.
Every 2:30 x 5 Rounds work through the following:
Round 1: Max Reps (one, unbroken set)
Rounds 2,3,4,5: reps = 40-50% of Max Rep Set
Notes:
Rx+ All 5 Rounds are max reps, strict or kipping (pick and hold to selection). Logging and tracking these numbers will show strong gains when we retest, yay data mongers. Feeling skittish during the rest period? 2-4 Shuttle Runs would be highly advisable practice.
Post scores to comments.
“A Conundrum”
Complete for time vs. a 14:00 Running Clock
3-6-9-12-15-12-9-6-3 reps of
Burpees (double hand touch to rig)
Toes-to-Bar
In the time remaining…
Row Max Kcal
Notes:
At 12:00 into the WOD if athletes have not completed the first part they will score reps completed at that mark and advance to the Max Calorie Row. A scaled rep scheme for newer athletes would be 2-4-6-8-10-8-6-4-2 reps.
Rx+ may flip the rep scheme to 15-12-9-6-3-6-9-12-15 for a ruthless final Wednesday of the year.
Scaling and additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
(time permitting)
4 sets of 12-15 x GHD Back Extensions
or
3-4 sets of :20 x GHD Back Extension
*The holds are just the hang time at the bottom of the GHD Back Extension rep; inversion time excellent for deloading the spine and conditioning those quads to the pressure of future programmed workloads.
