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 Deload (WEEK 4)
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).
12:00-14:00 Running Clock for Press & Back Squat;
Climb across sets to the 70% glass ceiling or warm-up to an intended weight within range and perform for sustained sets at the same lbs.
I. Press:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
**Dumbbell/KB Press Options for today.
II. Back Squat:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
**Pause briefly at depth to develop positioning and ROM stability.
Post scores to comments.
“Deception Tactics 24”
5 Rounds for time
vs. an 8:00 Time Cap
10 x 1-arm Dumbbell Snatch (50/35lbs; Alt.L/R)
15 x Box Jump Overs (24/20”)
—
Rest 2:00
—
5 Rounds for time
vs. an 8:00 Time Cap
10 x Push Press (115/85lbs)
15 x Medicine Ball Cleans (20/14lbs)
Notes:
- Athletes finishing early may take their remaining time prior to time cap plus the 2:00 rest interval to recover before moving on.
- It must be noted that whether time capped or not, each athlete must rest 2:00 before engaging through part II.
- Scaling applied to training volume, time caps, and movement substitutions will be covered during the whiteboard brief.
Post scores to comments.
