Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat
Warm up as needed (6 to 8 minutes), addressing Front Rack & Squat Mobility to improve movement across sets; build to the best 1 rep weight to start the following sets/reps. Attempt to complete as 5-7 single rep rounds at the most challenging weight possible.
Every :90 x 8 Rounds
Front Squat 1-1-1-1-1-1-1-1
Notes: Athletes should plan to work as heavy as able across sets and reps.
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“Elliptical Revolutions”
Complete 7 Rounds for time
vs. a 12:00 time cap
7 x Handstand Push-ups
7 x Box Jump Overs (24/20″)
12 x American KB Swings (32/24kg)
Notes: Scaling, additional points of performance and training intentions will be covered during the whiteboard brief.
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