Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on mobility for opening up the Front Rack position; learning reinforcement for proper bar placement on shoulders/loose finger tip grip basics.
Impact/Focus: Power or Full Clean
5:00 x … Warm-up sets, technique review and point of performance.
9 Rounds, on the :90 of
Power Clean x 3-2-1-3-2-1-3-2-1
*Climb weight as able, reps do not have to be touch and go.
**Athletes may select a Power or Full Clean movement.
Post scores to comments.
“Gymnastic Pre-Storm”
21-18-15-12-9-6-3 reps for time
vs. a 12:00 Time Cap
Box Jump Overs (24/20″)
Knees-to-Elbows
Bumper Ground-to-Overhead (45/25lbs)
Notes: Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
For Quality
10-8-6-4-2 reps of
Pistols, Box Squat Pistols, Walking Lunges per leg
Ring Dips or Seconds x 2 in a Ring Support Hold or L-sit Hold
