Monday 02.12.2024

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Barbell Complex
Warm-up sets, technique review and point of performance reinforcement.

Complete 7-10 Rounds as follows, climbing weight as able to the best set/weight for today’s Barbell Complex.

1 x Shoulder-to-Overhead
1 x Front Squat
1 x Thruster

Notes: Climb weight across sets as able.

Post scores to comments.

5 Rounds for time vs. a 14:00 time cap
Row 300/250m
7 x Thrusters (95/65lbs)
10 x Pull-ups

Notes: Scaling for volume would be 4 Rounds assigned for today’s training. Intentions include bigger, unbroken sets of Thrusters when scaling weights. Pull-ups adjust to 12 reps for Ring Rows, 1:1 for Banded Pull-ups through Chest-to-Bar Pull-ups. Bar Muscle-ups 5 reps per round. Bring the lumber, Ninjas.

Post scores to comments.

Samy Daghir

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