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.
“Scrambo”
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.
