Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling & 24.3 Recovery/Mobility
II. Set-up, Training Flow & Movement Review
Impact/Focus: E3MOTM Triplet
Warm-up & set-up for the following movement assignments and complete on a 3 minute clock for 5 Rounds of quality execution.
Every 3:00 x 5 Rounds Total
I. Strict Ring Dips x 3,6 or 9 reps
II. Box Step-ups (unweighted) x 6 reps per leg
III. 7 x 45/35lb Sumo Deadlift High-Pull
(*Deliberate end ROM emphasis)
Notes: Athlete’s may feel free to include Dumbbells to load the Box Step-ups if “24.3” left anyone without that tender DOMs in those gams. Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“A Gauntlet”
For time vs. a 14:00 soft time cap
50 x Slamball (30/20lbs)
(or 80 x Hammer Strikes to Tire)
Then…
5 Rounds of
10 x Sumo Deadlift High-Pull
12 x Push-ups
Then, Finish with;
50 x GHD/Abmat Sit-ups
Notes: Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
