Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Full or Power Snatch 1RM
Warm-up sets, technique review and point of performance.
Versus a 12:00 Running Clock;
Power Snatch x Establish a 1RM
Notes: Manage time across the 12 mintuts, aiming for 5-9 sets of 1 rep, climbing weight to match a previous personal best or establishing a new 1RM.
3-5 sets of a light to moderate / Met.Con. weight to practice touch and go barbell cycling; or dump and reset technique as applicable to each athlete’s strategy for the following WOD.
Post scores to comments.
“Mettle”
Complete for time
40-30-20-10 x Wallball (20/14lbs)
12-9-6-3 x Power Snatch (135/95lbs)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Post METCON Skill/Accessory/Recovery Assignments:
Accessory Training
For Quality: 3-4 Rounds of
12-15 reps x GHD Back Extensions
Max Rep Set x Knees-to-Elbows (Strict)
Recovery & Preventative Maintenance Mobility
I. Accumulate 60-90 seconds inverted x GHD BacK Ext. Passive Hang at bottom ROM (Deload)
II. Couch Stretch x 1-2 minutes per leg
Post scores/results to comments.
