Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat
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.
7 Rounds, on the 2:00 of
Front Squat 3-3-2-2-1-1-1
*Climb to the best one rep possible on the day.
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“Preserves Jam”
For time vs. a 12:00 Time Cap
Row 300/250m to start each round
15-12-9-6-3 x Pull-ups
15-15-15-15-15 x GHD Sit-ups
Notes: Pull-ups may scale to Banded Pull-ups at 1:1 reps, Chest to Bar Pull-ups at 1:1 reps. Ring Row rep scheme today will be 25-20-15-10-5 reps per round; Bar Muscle-ups would be 7-6-5-4-3 reps per round. Abmat Sit-ups scale to 20 reps. Additional Points of Performance, scaling and training intentions will be covered during the whiteboard brief.
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