Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press & Push Press
Every :75 x 8 Rounds, work through the following; Climb weight as able, changing over to a Push Press once the load tops out for the Press movement.
8 Rounds, on the :75 of
Press/Push Press x 3-3-3-3-3-3-3-3
*Climb weight as able, use Push Press when applicable.
Notes: Climb across sets of Press as able, hitting as heavy as climb and as close to a 3RM as able within the additional pressure of the time intervals. Once the movement changes to the Push Press we are looking to sustain or continue to climb weight as athletes feel the intended transition of strict strength to a dynamic start.
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“Springy Sprunger”
Run 400m
Then… 5 Rounds of
10 x Power Cleans (115/85lbs)
10 x Push Press (115/85lbs)
60ft Bear Crawl
Finish with…
Run 200m
Notes: Scale load as needed; Rx+ 800m, 10 x HSPU, 10 x Power Clean (135/95lbs), 20ft x Handstand Walk, Finish with Run 400m.
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