Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press & Back Squat 3-3-3+ (WEEK 2)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 before determining weights for sets and reps… (said differently; subtract 10% off your 1 rep max before finding your set and rep percentages).
16:00-18:00 Running Clock for Press & Back Squat;
I. Press:
Warm-up sets 3×5 Building to starting weight for the following…
Warm-up set guidance: 40,50,60%
Press Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
II. Back Squat:
Warm-up sets 3×5 Building to starting weight for the following…
Warm-up set guidance: 40,50,60%
Back Squat Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
Post scores to comments.
“Gymnasty Weightlifters”
5 Rounds for time
10 x Handstand Push-ups
20 x Air Squats
20 x GHD/Abmat Sit-ups
Notes: Scale HSPU to stinkbugs, scaled ROM HSPU’s, or Dumbbell Push Press as needed for today at 1:1 reps (adjust volume as needed, attempt to scale to make the 10 rep task appropriately challenging for each round). Additional scaling, points of performance and training intentions will be covered during the whiteboard brief. Bring the lumber, Ninjas. Warmerrrrrrrrrrrr.
Post scores to comments.
ADDITIONAL LEARNING RESOURCES:
- The Back Squat
- Handstand Push-Up Variations
- HSPU and You: Master the Movement
- The Air Squat
- The AbMat Sit-Up
