Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift 5-5-5+ (WEEK 1)
Versus an 18:00 Time Cap; Work through the following sets of Deadlift using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.
18:00 Running Clock to work through the following 7 sets:
10 x 45/35lb Barbell
5 x 40%
5 x 50%
5 x 60%
—
5 x 65%
5 x 75%
Max Rep Set (5+) x 85%
Post scores to comments.
“Ambulations, Brachiations, Ruminations”
4 Rounds for time of
6-5-4-3 x Bar Muscle-ups
21 x Wallball (20/14lbs)
100ft x Bear Crawl
Notes: Scaling, points of performance and training intentions will be included in the whiteboard brief. Bring the lumber, Ninjas.
Post scores to comments.
