Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift & Bench Press
Warm-up sets x 5:00, then…
Work through the following: Every 3:00 x 5 Rounds
Deadlift 3-3-3-3-3
Bench Press x 5-5-5-5-5
Notes: Use the warm-up time to build to 75% of a 1RM or heavier. Athletes may climb across sets or sustain at the same weight, naturally selecting their “Fun”-ctional fitness emphasis on this Friday.
Post weights to comments.
“Pointedly”
3 Rounds of
4:00 Work x 1:00 Rest of
Run 200m, Then in the time remaining
AMRAP of
5 x Deadlift (185/125lbs)
7 x Dumbbell Thrusters (35/20lbs)
10 x Toes-to-Bar
Nots: Scale the Deadlift weight heavier or lighter as applicable. Athletes will be afforded the opportunities to spice up today’s MetCon by getting some Fun-ctional Selection action via Sandball Ground-to-Shoulder or Tire Flips as applicable. Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
