Friday 05.17.2024

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Mel (+1) & Craig, YESSS!!!!!!

 

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: 2-3 Rounds x Run 100m, 5 Push-ups, 2 TGU’s, 10 x KB SDHP

Impact/Focus: Turkish Get-ups, Farmer’s Carry, L-sits
12:00 to complete 7-10 Rounds for Quality of
Turkish Get-ups x 2L+2R
6 x Sandball First Aid Drill (20-100lbs)

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“Repeat Offenders, Peer Pressured”
Complete the following for time, teams of 2 athletes. One athlete works while one athlete rests during the Push-ups and Ring Rows; Athletes complete each Run together.

Run 400m
30 x Push-ups
30 x Ring Rows
Run 400m
15 x Push-ups
15 x Ring Rows
15 x Push-ups
15 x Ring Rows
Run 400m
10 x Push-ups
10 x Ring Rows
10 x Push-ups
10 x Ring Rows
10 x Push-ups
10 x Ring Rows
Run 400m

Notes: Scaling up to Ring Dips is a viable option for an additional challenge or for balancing the Push task across athletes with different experience levels. Scaling for movements will be 1:1 today, additional details will be provided during the Whiteboard brief. Teamwork makes the dream work, Ninjas.

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Samy Daghir

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