Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press & Back Squat 5-5-5+ (WEEK 1)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 (see training from last week) to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.
16:00-18:00 Running Clock for a special Weightlifting Wednesday this week;
I. Press:
Warm-up sets 3×5 Building to starting weight for the following…
Press Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
II. Back Squat:
Warm-up sets 3×5 Building to starting weight for the following…
Back Squat Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Post scores to comments.
“Hot Hooves”
10:00 AMRAP of
30 x Double-unders
2,4,6,8…(+2) x Burpees
Notes: Scaling, points of performance and training intentions will be included in the whiteboard brief. Bring the lumber, Ninjas.
Post scores to comments.
