Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Hip & Lower Body Mobility. There will be a ROMWOD option to finish with as a class today, time permitting.
Impact/Focus: Deadlift 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance, build to a starting weight.
Vs. an 18:00 time cap establish a new Deadlift 1RM
Deadlift 1-1-1-1-1RM
Notes: Use as many sets as needed.
Post loads to comments.
“Yoshi”
Complete 5 Rounds for time
vs a 12:00 Time Cap
10-8-6-4-2 x Shoulder-to-Overhead (135/95lbs)
20-20-20-20-20 x Walking Lunges (or Back Lunges in Place)
50-40-30-20-10 x Double-unders
Notes: Scale load on the Shoulder-to-Overhead as needed; priority will be on selecting a ‘dynamic’ movement Push Press or Push Jerk on this task for the day (Stability in the receiving position; ideal end range of motion reinforcement). Walking Lunge points of performance and scaling will be addressed during the whiteboard brief; Rx+ may opt to work 10+10 Pistols each leg OR Low Carry 2xDB/KB’s for some added spice. Single-unders AND Rx+ reps both scale to 75-60-45-30-15 reps, respectively.
Post scores to comments.
Skill, Accessory & Recovery ROMWOD
(Time Permitting)
I. Sets/Reps working GHD Sit-up & GHD Back Extensions
II. “ROMWOD/PLIABILITY WOD: FOR THE BIRDS”
III. Spikeballlllllllll!!!!!!!!
ADDITIONAL LEARNING RESOURCES
The Deadlift
The Push Jerk
The Double-Under
