Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: 2 Rounds x 2 Shuttle-Runs or Row 1:00, 5 Push-ups, 10 AKB Swings
Impact/Focus: Overhead Squat ‘Spiral Staircases’
Warm-up sets, technique review and point of performance reinforcement.
Complete 7 Rounds as follows, beginning each set with 1 rep of a Power or Full Snatch + Ascending reps of Overhead Squat
Power Snatch x 1
+
Overhead Squat x 1,2,3,4,5,6,7
Notes: Climb weight across sets as able. Rx+ finish with/estanlish the best set/15RM effort; compare to bodyweight lbs. Back Squat deload 5×5 may be a viable make-up substitute movement for today’s Squat training.
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“Slabada Intervals”
Complete max reps/shuttles for each of the following tabata task challenges;
Each movement = 6 rounds (:20 max effort x :10 rest)
Tabata x Double-unders
:40 rest/transition…
Tabata x Air Squats
:40 rest/transition…
Tabata x Pull-ups/Ring Row
:40 rest/transition……
Tabata x Push-ups
:40 rest/transition……
Tabata x GHD/Abmat Sit-ups
:40 rest/transition…
Tabata Shuttle Run/Walks
Notes: Scaling and Points of Performance will be covered during the whiteboard brief. There will be plot twists, YESSSSSS!!!!!!
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