Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat
5:00 x Warm-up Sets/Reps building to an intended starting weight; objective baseline would be 80% of last weeks 1RM or heavier across sets/reps as follows:
Every 2:30 x 6 Rounds Total
Back Squat 3-3-3-3-3
Finish with one lighter ‘drop set’ x 8-12 reps
Post scores to comments.
“Sharknado”
For time vs. a 15:00 time cap
30-25-20-15-10 x Push-ups
30-25-20-15-10 x Wallball (20/14lbs)
30-30-30-30-30 x Hollow Rocks
50-50-50-50-50 x Double-unders
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
