Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: “Lactate Shuttle”
Warm-up Row x 2 sets of 1:00 for technique reinforcement and a distance baseline.
Then…
Rowing as hard as possible
250m x 1:00 Rest
500m x 2:00 Rest
750m x 3:00 Rest
500m Time Trial
Post scores to comments (500m Time Trial priority data).
“Legs N’ Dreggs”
For time vs. a 14:00 time cap
50 x Slamball
Then…
5 Rounds of
12-10-8-6-4 x Deadlift (185/135lbs)
21-18-15-12-9 x Wallball (20/14lbs)
Finish with…
35 x Slamball
*Score time minus 3:00 for the rowing pieces and notate total meters achieved.
Notes: Rx+ may upgrade to 225/155lbs or north per a reference of 60% of a Deadlift 1RM. Wallball sets would be 30-25-20-15-10 reps respectively.
Post scores to comments.
