Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press & Back Squat 5-3-1+ (WEEK 3)
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
5 x 75%
3 x 85%
1+ x 95% (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
5 x 75%
3 x 85%
1+ x 95% (max reps)
Notes: Make-up training for the 5-3-1+ day today may be gifted to our am Ninjas in lieu of the Oly Component tomorrow… if they wish, of course. This is due to the kilo-blocking storm. Carry on.
Post scores to comments.
“Gully”
Complete AMRAP 12:00 of
7 x Pull-ups
7 x Thrusters (95/65lbs)
7 x Bar Facing Burpees
Notes: GET SOME. Scaling 1:1 for banded/Ring Row scaling. Chest-to-Bar upgrade also would be 1:1, Bar Muscle-ups 5 reps per round. BMU should only be performed if also increasing to 115/85lbs for the Thrusters and committing to unbroken sets. Boom.
Post scores to comments.
