Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Dumbbell Press + Hold, Pull-up + Hang
Warm-up x 2-3 sets of each movement, then…
Alternating EMOTM of
Every Minute on the Minute (EMOTM) x 12 Minutes total work:
1:00 x 6,9 or 12 reps of Dumbbell Strict Press
Hold at Lockout for ten seconds to finish the set
:30 rest/transition
1:00 x 6,9 or 12 reps of Ring Row, Pull-ups, Muscle-ups
Hang for as much of the remaining minute as possible
:30 rest/transition
Notes: Use a Push Press movement to finish sets that hit the wall of fatigue int he struct press as needed to complete the selected workload.
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“Snoticle Mile”
For time
Run 400m or Row 500m
Then… 5-10-15-20 reps of
American KB Swings (24/16kg)
Knees-to-Elbows
Finish with…
Run 400m or Row 500m
Notes: Scale KB movements to Russian style as needed for quality movement; scale load accordingly heavier or lighter. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
