Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead mobility; Addressing Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.
Impact/Focus: Clean & Jerk
5:00 x … Warm-up sets, technique review and point of performance.
10 Rounds, on the :90 of
Clean & Jerk x 2-2-2-2-1-1-1-1-1-1 reps
*Climb weight as able, reps do not have to be connected.
**Athletes may select a Power or Full Clean & Jerk movement.
Post scores to comments.
“Accuracy vs Precision w/ Intensity”
5 Rounds for time
35-30-25-20-15 reps x Wallball (20/14lbs)
Row 250m (max effort)
Notes: Wallball volume adjusted to 21-18-15-12-9 would be one example of scaled rep load for the Wallball (with Rx’d movement standards or adjusted as needed to the develop the mechanics and capacity of the athlete). Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
*Feeling Frisky for an additional challenge? Connected reps of Cluster-Wallball or Two-fers are GAME ON, FREAKS.
Post scores to comments.
Skill Development
Recovery Mobility Drills & Foam Rolling
or
Spikeball!!!!!!!
