Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat 5×3
Warm up as needed, addressing Front Rack & Squat Mobility to improve movement across sets. Start at a challenging weight and climb as able without compromising form or technique.
6 Rounds, on the 2:30 of
Front Squat 3-3-3-3-3-3
Notes: Reference Front Squat 1RM from 01.02.2024 to establish starting weights and compare the best three rep set on the day.
Post loads to comments.
“Stand Ground, Earthquake Style”
10:00 AMRAP of
20 x 1-arm Dumbbell Snatch (alt.L+R every 5 reps)
10 x Lateral Burpees (Over Dumbbell)
Notes: 50/35lb Dumbbell assigned for Rx, scale load as needed.
Post METCON Skill/Accessory/Recovery Assignments:
Accessory Training
For Quality: 3-4 Rounds of
12-15 reps x GHD Back Extensions
Skill Practice x HS Walks, Shoulder Taps, Kick-ups, 360 Stinkbug Traverse (20” box)
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.
