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: Push or Split Jerk
Warm-up Sets/Reps building to a starting weight.
Athletes may select either a Push Jerk or Split Jerk movement for today’s weightlifting portion of training. Consider the re-rack during the first few rounds as an additional technique/skill point of performance to work on developing; cues inbound hot.
Climb weight across sets as able.
Every 2:00 x 7 Rounds Total
Push or Split Jerk x 3-2-2-1-1-1-1
Post scores to comments.
“Threedom”
Complete for time
Run 400m
30 x Burpee Jumping Pull-ups
Run 400m
15-10-5 reps of
Burpees
Pull-ups
Run 400m
10 x Burpees
10 x Bar Muscle-ups
10 x Burpees
Finish with a 100m Sprint
Notes: Scaling today has the intention of building athletes across a progression of Gymnastic Pulling movements; Scale to Jumping Bar Muscle-ups or Chest to Bar Pull-ups in place of Bar Muscle-ups at 1:1 reps for the final Round. Volume scaling may be applicable as well, details will be revealed during the whiteboard brief. *Soft time cap at the 16:00 mark. Welcome back, freaks.
Post scores to comments.
